WEDNESDAY SHIFT 1.16.19

12 Min AMRAP
10 KB/DB Deadlifts
30 Seconds Taps, Jog, Single Unders, or Low Step Ups

Idea Weight for Men: 35-55# Single KB or DB -OR- 20-30# Dumbbells

Idea Weight for Men: 12-25# Single KB or DB -OR- 8-15# Dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps!

Goal: 8 Rounds +

You can perform the deadlifts with a dumbbell in each hand on the outside of the feet. OR - If you are new to deadlifting or have really tight hamstrings or any back issues, do the version of the deadlift with a single object between the feet.  This will keep your chest up more and your back in a safer position!

Either way the main focus is on keeping the belly tight, chest up, and heels down!  Bend the knees at the bottom of each rep.

For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

For the 30 Second part you may choose, jog, taps, step ups, single unders - or even row or bike!  Push the pace a bit since it's only 30 seconds at a time!