WEDNESDAY SHIFT 12/25/2019
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Burpees
12 Air Squats
Goal: 5 Rounds +
Not much to say here guys! For the burpees, chest and thighs touch the ground at the same time. Jump or step the feet in. Jump and clap. You may sub, knee push up, no push up, or elevated burpees!
For the squats, all the way down to where the butt is below the knees. All the way standing at the top! Make sure to reach the butt back and down, drive the knees out and keep those heels down.
If going to full depth causes pain from past or current issue/injury you may choose to squat to a slightly higher target. Still focus on reaching back, driving the knees out, and staying in your heels! Doing these correctly is more important than doing them fast!
BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
AIR SQUATS - For managing any SPD or general pelvic discomfort, try subbing a box squat or a higher target squat.