FRIDAY SHIFT 9.14.18

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
30 Single Unders or Taps
10 Swings
10 Goblet Squats

Idea weight for Men: 35-50# KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total number of completed rounds/reps

Goal: 5 Rounds or More!

For this workout you will choose between taps or single unders.  You may also do dumbbell hop overs if you would like!

For the swings you will hold either a single dumbbell or kettlebell with both hands.  You will deadlift it up to the waist.  Feet should be about shoulder width apart.  Heels will stay down.

Hinge at the hips and let your arms stay LONG.  Pull the kb or db between the legs and bend the knees slightly.  Keep the chest lifted.  Stand up hard and fast, thinking about making the kb or db weightless.  Follow through the the arms/shoulders to bring the weight to just about eye level.  Allow gravity to bring the weight back down.  Don't allow it to pull your back into a round position.  Keep the chest up and weight in the heels!

For the goblet squat you will hold the weight at the chest with the elbows tucked in.  You will reach the butt back and down and drive the knees out.  Keep the chest UP and don't allow the weight to pull you forward.  No collapsing or relaxing in the bottom of the squat position.

The goal is to get the butt lower than the knees at the bottom without rounding or collapsing.  If you aren't able to go that low holding your weight, then you can do your squats without weight.  If you are still unable to get that low in a good position you can squat to a higher target for this workout!