THURSDAY SHIFT 02/28/19

10 Rounds

30 Seconds Taps, Jog, Row, Bike, or Mountain Climbers
7 KB/DB Deadlifts
7 Ring/TRX or Upright Rows

Idea weight for Men: 30-50# Single KB or DB - OR - Lighter pair of dumbbells

Idea weight for Women: 12-25# Single KB or DB - OR - Lighter pair of dumbbells

Score: Total Time

Goal: 15 Min or LessYou may choose whichever option you like for the 30 second portion.  The goal is to pick something and then hold a pace that will allow you to keep moving for the whole 30 seconds.

For the KB/DB Deadlifts you may do this with a single weight between the feet or 2 lighter weights from outside of the feet!

For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

For the next portion you may choose to do ring rows, TRX rows, any sort of banded row system that you have to pull your bodyweight up or pull the bands down - or if you don't have any of that you may do an upright row!

If doing the upright row make sure to keep the shoulders pulled back and down - don't let them roll forward.  Keep the kb/db close and pull the elbows high and outside.