WEDNESDAY SHIFT 7.4.18
20 Min AMRAP
As Many Rounds and Reps as Possible in 20 Min
30 Second Row, Run, Bike, Single Unders or Taps
4 Ring Rows or KB Swings
6 Push Ups
No weight necessary!
Score: Total completed rounds plus any additional reps.
Goal: 12+ Rounds!
For this workout you will want to choose a style of pull up, push up, and squat that will allow you to keep moving pretty good!
You may choose between running, rowing, biking, single under jump ropes, or taps for the 30 second intervals. The goal for that part is just to move the whole time at a level of intensity for you that is sustainable across multiple rounds. Don't go so hard that you end up resting another 30 seconds before starting your push ups. Don't go so easy that you know you are dogging it!
For the pull ups you may do ring rows, TRX Rows, or parallette rows. If you don't have something to do an upper body row with you can sub dumbbell rows. Remember you can make these rows harder or easier simply by bringing your body more or less parallel to the ground!
For the squats you will ideally squat all of the way down to get the butt below the knees at the bottom and stand all of the way at the top. You will perform the movement by reaching the butt back and down. Feet should be shoulder width apart. As you squat back and down, drive the knees out and keep those heels down! Keep that chest up and don't allow any plopping.
If you need to use a target to make sure you are going low enough - that is fine - just don't use it to help you bounce up or worse - sit on it at the bottom.
If you are unable to go all of the way down due to injury you may shorten the distance.
If you are unable to keep the chest up, heels down, and knees out that low - you may try holding onto something for assistance. If it is still not happening and you can feel everything caving in - you may also shorten the distance to keep good form!