MONDAY SHIFT 8.27.18
6 Push Up + Shoulder Taps
8 Goblet Squats
Idea weight for Men: 35-55# DB or KB
Idea weight for Women: 12-25# DB or KB
Score: Total Time
Goal: Under 20 Min
Cut Off Time: 25 Min
This one is a DOOZY and we want you to choose the appropriate weight and scales so you actually have a cut off time. You are NOT allowed to go over 25 min!
For the record we are of the school of thought that we would WAY rather have you finish this with a lighter weight and modifications than only get 7 rounds in 25 Min. So if you need to - you can do the squats with no weight at all!
For the push up + shoulder taps. You will perform a push up keeping a solid body position - touching your chest and thighs at the bottom and coming to a lockout at the top. No snaking or sagging. After the push up you will bring your right hand to tap your left shoulder and then your left hand to tap your right shoulder. Repeat that whole sequence 6 times per round.
For the goblet squats - you will hold the dumbbell or kettlebell at the chest.
Your feet will be roughly shoulder width apart. You will reach the butt back and down with the weight in your heels. Keep your belly tight and chest up. Drive your knees out.
Maintaining a good position - get your butt lower than your knees. No plopping or rounding. If you are unable to get this low with the weight you have chosen - keeping good positions - lower the weight or ditch the weigh all together! We would rather have you go all of the way down than go heavy.
If you need to for injury or strength issues you may also choose to squat to a bit higher target - or use the assistance of a chair or the wall/pull up bar to help you maintain balance.
From the bottom position - dig your heels into the ground, drive your knees out, and your chest up as you stand fully.