Your very first SHIFT RE-TEST!!!!  This workout was originally posted on March 28, 2018.  Go back and check your performance from that day to see what you got!

For Time:
5 KB/DB Deadlifts
2 Burpees
5 KB/DB Deadlifts
4 Burpees
5 KB/DB Deadlifts
6 Burpees
5 KB/DB Deadlifts
8 Burpees
5 KB/DB Deadlifts
10 Burpees

Idea weight for Men: 50-70# KB or DB
Idea weight for Women: 35-50# KB or DB

Goal: 8-10 min or less!

This workout is simple- and pretty short!  Go all out!

For the deadlifts you will hold either one dumbbell or a kettlebell.

You will set up with the object between the feet.  Hinge at the hips to get your chest over the object.  Keep the heels down, bend the knees, pull the chest up, arms are straight and long.  To pick the object up you will dig the heels into the ground - prevent the knees from caving in, pick up the chest, squeeze the butt and keep the arms straight.  Once you reach the top you will hinge at the hips and bend the knees to bring the object back to the ground!  Keep the chest up and back flat throughout!

For the burpees you may step or jump back, go to the knees, perform a push up, step or jump the feet back in, then add a small jump at the end.

You may also sub -

No push up burpees or burpees on a box/bench if necessary!