MONDAY SHIFT 05/04/2020
Welcome back to the Street Parking Vault. This is the workout of the day today - but also the EIGHTEENTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - May 9 to receive credit for participating this week!
The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
4 Burpees
2 Unweighted Lungesters
No weight needed
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 14 Rounds +
For this workout you will perform 4 burpees followed by 2 unweighted lungesters for 18 minutes.
For the burpees you may do regular, step in and out, knee push up burpees, no push up burpees, or even an elevated burpee!
For the Unweighted Lungester, you'll do a lunge + a lunge + a squat. You can also sub these with a step-up + step-up + squat!
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
LUNGESTERS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat