TUESDAY SHIFT 1.22.19

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

10 Air Squats
10 Jump, Hop, or Skip Overs

No Weight needed!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 10 Rounds +

NOTES:

For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest. Stand fully for each rep.

NO PLOPPING.  Show control throughout!  If you are not able to go all of the way down without collapsing - don't go as low and squat to a target still focusing on heels down, knees out, belly tight, and Chest up.

You may also choose to hold onto something for a bit of stability to allow you to go a bit lower.

For the jump/hop/skip over.  The idea is to jump completely over something - even if that means a chalk like on the ground.  You may choose to face it and jump over - then turn around and repeat.  You may choose to hop over laterally or skip over kind of one foot at a time laterally.

If you are unable to even do the skip you may sub low step ups!