WEDNESDAY SHIFT 1.30.19

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

10 Lunges
10 Upright or Ring Rows

If doing upright rows - choose a weight that will allow you to not have to break too much!

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

Goal: 7 Rounds +

NOTES:

If you did the step ups yesterday and are worried about the step ups today - you may sub deadlifts instead to give the knees a rest!

For the lunges if you are feeling like adding more difficulty you can also hold a kettlebell or dumbbell at the chest.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

If you need to use assistance for stability that is fine. If you are unable to go all of the way down, you may shorten the range of motion to something that works for you.

For the ring/trx/bar rows remember the more parallel the body is to the ground - the more difficult these become.  Find an angle that will allow to do at least 5 at a time each time - but 10 is difficult.

Start with a straight arm at the bottom and bring the chest all of the way up at the top.  Pull the elbows back and not out!

If you are doing upright rows you will hold the weight with both hands.  Keep the shoulders pulled back.  Pull the elbows high and outside to bring the weight to chest level.  Lower back down to straight arms.