WEDNESDAY SHIFT 1.2.19

4 Rounds

1 Min Taps, Row, Jog, Bike, Single Unders
1 Min Ring/TRX/Upright Rows

Rest 1 Min

1 Min Taps, Row, Jog, Bike, SingleUnders
1 Min Dumbbell or KB Deadlifts

Rest 1 Min

Idea weight for Men: 30-55# KB/DB or light weight dumbbell pair

Idea weight for Women: 12-25# KB/DB or light weight dumbbell pair

Score: Total number of row and deadlift reps added together

Goal:  100 Total Reps (Average of 12-12 each round)

NOTES:

So the way this works is that you will do 1 min of taps, jog, row, bike, or jump rope - straight into as many reps of a ring or band row or an upright row.  Then you will rest 1 min.  Then you will repeat that same concept with 1 min of taps, jog, row, bike, or single unders - straight into 1 min of max KB or DB deadlifts. Then rest 1 minute again.  You will do that WHOLE thing 4 times.

Choose 1 option for the jog, row, bike, taps, or jump rope option and use it for the entirety of the workout.  You don't count any of the reps of that stuff into your score.  Only the reps of the rows and deadlifts.

If you choose ring, trx, parallette rows, or even a band pull down for this workout make sure you come to a fully straight arm at the bottom each time and pull your all of the way to your chest at the top. Pull those elbows back and remember the more parallel to the ground you are -the more difficult these become!

If you choose to do the upright row you will hold the weight at your waist.  Keep your shoulders pulled back and down and keep the belly tight.  Pull the elbows high and outside like your are zipping up your jacket.  Pull to the middle of the chest and then lower back down to a straight arm.

For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.