WEDNESDAY SHIFT 9.12.18
5 Rounds for Reps!
1 Min Jog, Row, Bike, or Taps
1 Min Press
1 Min Side Step Squats (Alternating directions)
Idea weight for Men: 35-55# Single KB, DB, or Bar. OR 15-25# Dumbbells
Idea weight for Women: 12-25# single KB, DB, or Bar. OR 8-15# DBs
Score: Total cumulative reps of Press and Lunges
Goal: 150 reps +
(Taps, running, rowing, biking or jogging = no reps just move through that part)
For this workout you can choose from either jogging, biking, rowing, or taps! Whatever you can/have access to!
For the presses you may do this with a barbell, a single KB or DB, or 2 dumbbells. You may do these standing or even sitting. The weight will start at the shoulder. Keep the belly tight. Press the weight straight up over your head to lock out over the middle of your body!
Side step squats you will start with the feed together. You will take a wide step out to the right and squat until your butt is lower than your knees. Keep your chest up and heels down. Don't step SO wide that your knees cave in. Drive them out! Then press on that outside foot to step that foot back in. For the next rep step to the other side!
If you are unable to get the butt lower than the knees with the heels down and knees out - just go as low as you can and make it work. We would rather have you go low than go super fast. You can hold one of your weights at your chest if you are feeling super beast!