WEDNESDAY SHIFT 6.13.18

6 Rounds
1 Min Low Step Ups OR Bike/Row/Run
10 KB/DB Swings
10 KB/DB Thrusters

Idea Weight for Men: 35# KB or 20# DBs
Idea Weight for Women: 24# KB or 10# DBs

Score: Total Time

Goal: 22 Min or Less

For this workout we put a bunch of options for the 1 minute portion.  We wanted you to be able to choose based on the fact that some of you DO have access to equipment like a rower or bike.  And some of you wouldn't mind a little 1 min jog each round either!  So you can pick!

Whatever you pick - choose the same thing for all 6 rounds and just move with it for an entire minute each time.

For the swings you may hold a kettlebell, a single dumbbell, or a dumbbell in each hand.  You will start by bringing the weight to your waist.  Then you will hinge at the hips and bend the knees slightly keeping the arms straight.  You will allow the hands and arms to come between the legs.  Keep the chest up, back flat, knees out, arms straight, and heels down.

Stand up hard and fast using the arms as ropes to make the db or kb weightless.  Follow through with the arms to guide the weight up to eye level.

Allow gravity to bring the weight back down.

For the thrusters you will either hold the kb with both hands or a single dumbbell with both hands OR you may hold a dumbbell in each hand.  You will start with the weight up at your chest/shoulder.  You will stand with the feet shoulder width apart and the weight in your heels.  Reach your butt back and down and drive your knees OUT.  Keep the chest up and don't allow the weight to pull you forward.  Ideally you will get to where the butt is lower than the knees at the bottom.  BUT if you are unable to stay in your heels that low - stop a little higher!

Stand up and then press the weight up to lockout - pulling the weight back over the middle of your body.  Keep the belly tight!

Lower back to the chest for the next rep!