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!

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
3 Inchworms
10 Alternating Dumbbell Snatch

Idea weight for Men: 30-50#
Idea weight for Women: 12-24#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

For this workout you will alternate hands with each dumbbell snatch on the ground.  Make sure you are not sloppy and keep good form!

We like the goal of 6 rounds because it will push you to keep a pace just a bit faster than 1 round every 2 min.

For the inchworms you will place your hands down by your feet.  Walk your hands out to the top of a push up position.  Keep the belly tight and perform a push up getting your chest and thighs all of the way to the ground at the bottom and pressing all of the way back up.  Push up may be done from feet or knees.  From there you will walk your hands back to your feet and stand up.  That is 1 rep.

If you need to you may choose to take out the push up part (think shoulder injury or prego belly!)

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 10 you end up doing 5 per side.

If you find yourself feeling really uncoordinated or having any lower back tightness pulling from the floor.  You may switch to doing the snatches from a hang position.  This means bring it back to your waist each time instead of all of the way to the ground.