FRIDAY SHIFT 03/20/2020
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
12 Single Unders or Dumbbell Hop/Skip Overs
6 Air Squats
No weight needed.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 9 Rounds +
For 10 minutes you will perform 12 single unders and 6 air squats for 10 minutes . Great goal would be to try and hold 1 round per minute.
For the single/Dumbbell hop overs you will do 12 per round.
For the Dumbbell/KB hop over you will stand next to the Dumbbell/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the question you can perform a low alternating step up.
For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
SINGLE UNDERS/HOP/SKIP OVERS - If you are working on healing your pelvic floor, you can try adjusting when and how you breathe, your posture, and where you hold tension. If you still find these movements are causing symptoms feel free to sub Low Step Ups, Taps, Calf Raises, Bike, or even KB Swings.