THURSDAY SHIFT 10/31/2019
6 Rounds
1 Min Jog, Run, Row, Bike, Low Step Ups, or Taps
15 KB/DB Swings
Idea weight for Men:
Single 30-50# KB/DB
Idea weight for Women:
Single 12-25# KB/DB
Score: Total Time
Goal: Under 15 Min
So with this one here - we are leaving it at 6 rounds so that you guys can push the pace and try to finish quickly instead of overpace - but with that said if you finish SUPER fast - you can add a bit of time by just making it a 12 min AMRAP! Make it work for you! If you do this just put your time for the 6 rounds and then your rounds/reps in 12 min in the comments!
For the 1 min portion you can choose what you want/have available. Pick ONE option and do it for all rounds. Pick from jog/run, row, bike, taps, low step ups or even mountain climbers.
For that portion move for an entire minute each time at an uncomfortable but sustainable pace!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!