04/02/2018 SP MONDAY SHIFT Re-Test!
SP SHIFT RE-Test! This version of the workout was originally posted on 04/02/2018! Check it out and go back to see how you've improved!
Street Parking SHIFT is a more simple version of the daily programming is great for those who may be new to this type of training, returning from illness or injury, pregnant/postpartum mamas, seniors, even your KIDS!
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min of)
10 Reverse Lunges
10 Single Arm Swings Right
10 Single Arm Swings Left
Idea weight for Men: 25-35# DB/KB
Idea weight for Women: 15-25# DB/KB
Goal: 7 - 10 RoundsFor this workout you may choose to do the lunges holding your weight at your chest or do them unweighted.
This time we are looking for REVERSE lunges so instead of stepping forward, you will step BACK.
The goal is to step back deep enough to allow your back knee to kiss the ground while your front heel stays down. If you are unable to go this low due to pain or tightness, you may shorten that range of motion to what is safe and stable for you.
Either way though, drive off that front heel, keep the chest upright, and do not allow the forward knee to cave IN.
The single arm swings are just that. It is a kettlebell/dumbbell swing with one arm only. Keep the heels down, knees out, slight bend in the knee while the hinge comes from the hips. Keep the back flat and arm long. You will stand hard and fast using the drive from the legs to help you make the object weightless. Arm is a rope used to guide the weight to eye level each time!
Score is total number of rounds you complete plus any additional reps in 15 min.