FRIDAY SHIFT 6.15.18

15 Min AMRAP
(As Many Rounds as Possible in 15 Min)
4 Burpees
8 Lunges (Alternating)
12 Low Step Ups (Alternating)

Score:  Total completed rounds + any additional reps

Goal: 10 Rounds or more

No need for any weight at all for this one!  You will do your 4 burpees, 8 Lunges (alternating so 4 per side) and then 12 Low Step Ups (alternating so 6 per side).

For the burpees you may choose from all the  way down chest and thighs, jump in and out burpees OR you may step in and out.  OR you may take out the push up if you need to (only do this for injury issues). OR you may do an elevated burpee on the edge of like a bench, box or even your couch!

The lunges are unweighted.  You may do forward stepping, reverse stepping, or walking!  Ideally you will touch the back knee to the ground.  Take a long step so that your front heel can remain on the ground when your back knee touches.  Stand all of the way up at the top and switch legs - alternating legs each rep.

If you are unable to touch the knee to the ground, you may shorten the range of motion.  Do not SLAM your knee into the ground.  Control the lower.  We love reverse lunges for that reason.  They are sometimes a bit easier to control!

For the step ups use a little lower height so that you can move through these a bit quicker.  Place your WHOLE foot on top of whatever you are stepping off of.  Drive through your heel and stand all of the way up.  Don't allow the knee to cave in!