MONDAY SHIFT 09/30/2019


14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

7 Ring/TRX Row or Upright Row
7 Push Ups
7 Sit Ups

No weight needed!

Score: Total number of rounds completed plus any additional reps
Goal: 7 Rounds or more!

For this workout if you have a way to do ring, band, or trx rows you will do those. You could even do a band pull down from your pull up bar or bands from a doorway if you have something like that!

If you don't that's ok! You can do an upright row with a single KB or dumbbell. Use a weight that is challenging but you are able to move for 7 reps. To do this movement you will hold the weight at your waist and pull your elbows high and outside like you are zipping up your jacket. Make sure you keep your shoulders pulled back and don't allow them to round forward.

Bring the weight up to just a few inches under your chin!

For the push ups you may do these from the knees or from the feet. You may also do them elevated!

Where we want you to focus is on keeping a straight body position and avoiding any snaking or sagging hips. Also avoid shooting the hips too high! Touch the chest and thighs at the bottom of each rep and come to complete lock out at the top.

For the sit ups you will touch the ground behind you at the bottom of each and come up and touch the toes at the top. If you need assistance to come all of the way up you can use a towel or band to help yourself pull up and lower!

If you are pregnant/post and need to avoid sit ups - you may sub some light kb swings!


PUSH UPS - 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. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.