Simple SHIFT Warm Up

3 Rounds

20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

** Make sure to check out the video demo of this warm up on Members Only!

15 Min AMRAP
1 Min Row, Bike, Jog, Low Step Ups, Taps
3 Inchworms
10 Push Ups

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +For this workout you can choose from whatever you want for the 1 minute portion.  Some of these things have been listed already this week - so if you can CHANGE IT UP!  If you have to repeat - that's ok too.  Just make sure you can keep moving the entire minute.

For the inchworms you will place the hands on the ground in front of your feet.  Walk your hands out to the top of the push up.  Perform a push up either from the knees or from the feet.  For the push up - get the chest and thighs to touch the ground at the bottom.  Do not worm or snake or sag the hips!  Keep the belly tight!

Press to the top of the push up and then walk your hands back to your feet and stand up completely.

If you need to take out the push up for injury or belly reasons on this movement - do that!

If 3 reps will take you longer than about 1 min tops - lower the reps down.

For the push ups we REALLY want you to focus on 2 things.  Keep the belly tight and keep the elbows pretty much down and in.  We don't want you guys having flared elbows.  You can even do push up LOWER only on these if you need to - or of course perform knee or elevated push ups.