MONDAY SHIFT 9.3.18

9 Min AMRAP
(As Many Reps as Possible in 9 Min)

2 Goblet Squats
2 Ring Rows (or TRX Rows)
4 Goblet Squats
4 Rows
6 Goblet Squats
6 Rows
8 Goblet Squats
8 Rows...

Get as far as you can in 8 min.

See below for other sub options.

Idea weight for Men: 30-50#
Idea weight for Women: 12-25#

Score: Total reps added up at the end.

Goal: get through the 10s or more!

For this workout choose a weight for the goblet squat that is manageable to keep moving as the reps go up.  Do not choose something that will cause you to plop too much at the bottom.  If you need to - you can even do the squats with no weight at all.

For those reps you will have your feet shoulder width apart.  Keep the heels down and lift the chest/tighten the belly.  Reach the butt back and down.  Drive the knees out and keep the chest up as you go down. You will be holding the KB or DB at the chest with both hands.  Don't allow it to pull you forward.

Ideally you will get your butt lower than your knees at the bottom without rounding the back or letting the knees cave in.  Drive through the heels to stand up tall at the top.

For the rows you can do ring rows or TRX rows if you have them!

2 other options are to do an upright row with a single KB or DB or even KB swings!