AMRAP 12

5 bent over row (per arm)

10 OHS (per arm)

15 DL

Happy unofficial Star Wars Day! Today we’re working for 12 minutes, rotating through the following exercises:

Bent over row (5 per arm) - Stagger stance with your feet, and opposite hand resting on something (chair, table) to help stabilize, and make sure to keep your back flat! Start with your working arm hanging straight down, bend that elbow, and pull elbow straight back, while squeezing your shoulder blade as well. Slow lower back to starting position. Use whatever weight you have available. 

Overhead Squats (10 per arm) - Movement starts with you standing straight and your working arm straight overhead - hand stacked above your shoulder. Squat down to whatever depth is comfortable for you, making sure that you are maintaining a stable and level pelvis with NO TWISTING at the bottom of the squat while arm is overhead. (I also like to put my non-working arm straight out in front of me for balance and avoidance of twisting). If you cannot avoid twisting, or are feeling pulling / pain along either side or at low back - remove the OH portion and switch to front-rack, goblet, or air squats. 

Deadlifts (15 total) - I have a pretty wide stance with my feet, and do not go all the way to the ground on these due to the limitations of my belly. I’d rather you focus on hinging your hips BACK, loading up those hamstrings, and really feel it there and into your glutes, rather than worry about getting your weight (KB, DB, book, purse, whatever) all the way to the floor. 

Hope you have an excellent start to the week - breathe, hydrate, and don’t hesitate to reach out with questions!