FRIDAY SHIFT 1.18.19

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

20 Mountain Climbers
6 Goblet Squats
6 Sit Ups

Idea Weight for Men: 25-40# KB/DB

Idea Weight for Women: 10-25# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 7 +

For the Mountain Climbers you will start in the top of a push up position.  You will make sure the belly is tight and there is no sagging or snaking.  Bring one knee up to the chest/armpit area - then take it back down and switch knees.  You can do this as fast or as slow as you are comfortable.  Keep the butt down and belly tight!  Each time a knee comes up = 1 rep.  So for the set of 20 you end up bringing each knee up 10 times.

For the goblet squats you will hold a single KB or DB at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.

If you tend to plop or collapse at the bottom - or can't keep the chest up/weight in the heels with the weight- you may sub air squats!  If going all of the way down causes any pain in the knees or back you may squat to a target that is a bit higher.  Still focus on keeping weight back, knees out, and chest lifted though!

For the sit ups - ideally you will touch the ground behind you at the bottom and come up and touch your toes.  You may use your arms to build momentum and put feet in whatever position is comfortable.

If you are unable to come all of the way up you may use assistance from a band.  We would really like to start strengthening the whole range of motion.

If you are unable to do sit ups at this time because you are pregnant/postpartum or injured a couple sub options we love are:

Slam Balls
or
Deadbugs

See demo!