FRIDAY SHIFT 08/02/2019


AMRAP 15 Min
(As Many Rounds and Reps as Possible in 15 Min)

1 Min Jog, Row, Bike, Single Under, Low Step Ups
10 Push Ups
10 Bicep Curls

That's right - bicep curls!

Idea weight - something that you can do 10 in a row with but will get tough after a few rounds. May be done with a single object or 2 dumbbells.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

For the one minute part you may choose from the options. Find something that will allow you to move at a sustainable but uncomfortable pace for the full minute.

And today - we got the main version of this workout from a random workout Julian and Jeb did last week! So many people wanted us to throw it in - so here it is!

For the push ups you may do these from the feet, knees or even elevated. Hands should be just outside the shoulders. Keep the belly tight. No sagging, snaking, or worming. Elbows should stay in and you will lower ALL of the way to the ground with your chest and push all of the way to lock out at the top.

For the curls - I mean - they are curls!

Start with straight arms at the bottom. Don't allow your hips to get involved. Lower body stays still. Raise and lower under control!



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.


This can be a great movement for mamas! Try bending your knees so that you can keep your pelvis more neutral and maintain a connection to your breathing and intra abdominal pressure.


If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. If you're comfortable lying on the ground you could also sub the Floor Press from Program A, or a seated DB Press and focus on posture and breath.


For managing the pressure of the core and pelvic floor sub: strict pull ups or banded pull ups vs. kipping or the BICEP CURLS already offered as an option. To avoid any coning in the belly while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises