MONDAY SHIFT 11/04/2019


10 Rounds
30 Seconds of Taps, Jog, Row, Bike, or Mountain Climbers
30 Seconds Upright Rows
30 Seconds Goblet Squats

Idea Weight for Men: 35-55#
Idea Weight for Women: 10-35#

Score: Total reps of Upright Rows and Squats combined! (Just keep one number counting up the whole time!)
Goal: Moving the whole time.

For this workout you will just keep rotating every 30 seconds. You will not count your reps from the taps or mountain climbers, taps, etc toward your score. Make sure you pick a weight and a variation of the squat that will allow you to keep moving!

For the first part you may choose between the taps, a jog, row, bike, or mountain climbers. If you choose taps you may perform them on your KB or DB. Do them fast or slow - up to your ability level. Move the entire 30 seconds.

If you choose mountain climbers you will be in the top of a push up position - working to keep the hips low but NO sagging!! You will work to bring the knee all of the way up to armpit each time and may go slow or fast depending on ability.

For the upright rows you will hold the kb or db with both hands at the hip. You will shrug the shoulders and the pull the elbows high and outside (like you are zipping up your jacket). Pull the weight to just under the collar bone at the top. Lower by keeping the db or kb close and sliding it back down the body.

For the goblet squats you will hold the weight at the chest with both hands. Feet are shoulder width apart. You will reach the butt back and down, keeping the heels down and driving the knees out. You will fight to keep the chest up and avoid any plopping or rounding of the lower back at the bottom. Stay in an active position! If you are unable to keep the chest up, the knees out or the heels down with your butt lower than your knees - you may choose to squat to a higher target, squat with no weight, or both.

Drive through the heels and drive the knees out - squeeze the butt - to stand all of the way up at the top!


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.

Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing