MONDAY SHIFT 6.18.18
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 KB Swings
5 Upright Rows
Idea weight for Men: 25-40#
Idea weight for Women: 12-25#
Score: Total Rounds + any additional reps!
Goal: 8 Rounds or More
For this workout the goal will be to just keep moving through.
For the squats you will not use any weight. Ideally you will be able to get the but below the knees at the bottom with the heels down, knees out and chest up! If you need to not go as low for injury or mobility restrictions. That is ok too. OR you may use slight assistance by holding onto something like a chair or box.
For the KB swings you will hold the KB or DB with both hands at a full standing position. Feet should be about shoulder width apart. From here, you will hinge at the hips and keep the arms straight. Keep the chest up and back flat. Bend the knees slightly. Keeping the weight in the heels stand up hard and fast. Use the power from the legs to make the bell weightless. Guide the weight to just in front of the arms as a follow through motion with the arms.
Allow gravity to bring the weight back down between the legs. Do not let it pull you forward. Keep the chest up and heels down going into the next rep!
For the upright rows you will start in the same position as the KB Swing. You will pull the shoulders back and then shrug straight up and finally you will pull the elbows high and outside like you are zipping up your jacket! Keep the weight close to your body on the way up and on the way down!