Simple SHIFT Warm Up

10 Rounds
5 Ring/TRX or Bent Over Rows
4 Burpees

No weight needed unless doing bent over rows. In which case:

Men: 20-40# DBs
Women: 10-25# DBs

Score: Total Time
Goal: Under 14 Min

We know that some of you will be much faster - even under 7-8 min! But we don't want to discourage anyone who is still finding their flow with the burpees! So move through the 10 min and get after all of these reps.

For the first part you will do either a ring/trx or even bar in the rack row - or you may do dumbbell bent over rows! If you only have a single KB you may do 5 per side of the single arm bent over row.

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 5 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

If you are doing the bent over row you will hold a dumbbell in each hand. Keeping the belly tight and chest lifted you will hinge at the hip. If needed you may allow a little bit of a bend at the knee. Allow the arms to hang straight down from the shoulders. Pull the elbows back and in as you bring the weight to your side/ribcage area. Then lower under control.

For the burpees you may do regular - knee push up - no push up, or elevated burpees.

Remember in that push up portion that the elbows go back - not flare out! Keep the belly tight and avoid too much worming and snaking!

BURPEES - 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