FRIDAY SHIFT 9.7.18

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

5 Burpees
10 Step Ups
5 Ring/TRX or Bent Over Rows

No weight necessary!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 Rounds or More!

This workout is very similar again to the main version of today's SP programming!  We lowered the number of reps a bit and switched to step ups!

Make sure you choose modifications today that will allow you to keep moving but also challenge you!

For the burpees, you will get your chest and thighs to the ground, jump or step the feet in.  Stand UP.  Hop and clap.

You can also alter your burpees to help you keep moving.  You may do, no push up burpees, or even elevated burpees!

I know we did step ups on Wednesday - so you are also welcome to switch these to a low "box" or plate jump!  Something like 8-10" is fine!

For the step ups though, get the whole foot on the box.  Don't allow the knee to cave in.  Drive off of the heel and stand all of the way up.  Lower yourself back down.  Switch feet at the bottom.

For each set of 10 you will alternate feet so end up doing 5 per leg each round.

For the rows you may do band or ring if you have them!  You may also do a bent over row with dumbbells if you don't have TRX or Rings!

For the Ring/TRX.  Place feet in a position that is challenging and makes you work for the pull.  Start each rep with straight arms.  Pull the elbows back and bring your chest all of the way to the rings/bands.  Keep a rigid body position.

If you are doing bent over rows you will lift the chest and hinge at the hips.  Allow the knees to soften.  You will be holding a dumbbell in each hand. Allow the arms to hang straight down.  Pull the elbows back and bring the dumbbells all of the way to the chest!