TUESDAY SHIFT 09/24/2019


6 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Mtn Climbers
20 Bodyweight Squats

No weight needed today! If you are feeling froggy - you may choose to hold a small weight at the chest for the squats.

Score: Total Time
Goal: Under 15 Min

For this workout you get to choose what you want to do for the 1 min portion. Choose ONE option and use it for all 6 rounds. Whatever you choose - make sure you move at a slightly uncomfortable but sustainable pace for an ENTIRE minute.

For the squats you will start with your feet shoulder width apart. Make sure your heels are down, belly is tight and chest is lifted. You will perform the squat by reaching your hips back and down. Work to keep the chest up and heels down. Drive the knees out as you go down.

We would love to see you get your butt lower than your knees at the bottom with your heels down, knees out, and chest up. If you tent to collapse or experience any pain in that low position you may want to squat to a target that is a bit higher.

You can also try using a bit of a counter balance like the back of a chair etc.

Whatever you choose - still focus on keeping heels down, knees out, chest up!


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.