SP Shift RE-Test!!  This SHIFT workout was originally posted on 07/16/2018!  Go back and check your score to see how you've improved!

Warm-up

Great warm up for this one is the BODYWEIGHT WARM UP

5 Min AMRAP
As Many Rounds and Reps as Possible in 5 Min
20 Mountain Climbers
10 Hang Dumbbell Snatch (5 Per Side)
10 Dumbbell Hop Overs

Rest 3 Min

(Then Repeat)
5 Min AMRAP
As Many Rounds and Reps as Possible in 5 Min
20 Mountain Climbers
10 Hang Dumbbell Snatch (5 Per Side)
10 Dumbbell Hop Overs

Idea Weight for Men: 25-35# Dumbbell
Idea Weight for Women: 10-20# Dumbbell

Score: Combined total of completed rounds plus any additional reps
Goal: 3 rounds + each AMRAP and to try to match your first score  the second time through.

NOTES:

Ok so for this workout you have 5 min on the clock.  You do as many round of the 20-10-10 as you can in that 5 min window.  At the end of 5 min - note your score.  Maybe you got 5 rounds + 10 Mountain climbers.

Now you rest 3 min.

After 3 min you put 5 min on the clock again.  Start from the beginning and do as many rounds as you can of the 20-10-10.  The goal is to match your score from the first time.  Let's say you actually get one extra rep this time so 5 rounds and 11 Mountain climbers.

At the end your score would be 10 + 21.

For the Mountain climbers you are in the top of a push up position.  You will bring one knee up to the chest armpit and then back - then the other.  You can go as fast or as slow as you like.  Try to get that knee up as high as you can and keep the butt and hips down.  Each time a knee comes up it counts as 1 rep.  So, 20 reps = 10 each side (alternating).

You will also alternate arms for the hang dumbbell snatches.  THe dumbbell starts at the waist.  (You may also do this with a kettlebell).  You will have your feet about shoulder width apart with the weight on the heels.  Bend your knees slightly and allow the chest to dip forward.  Keep the back flat and arm straight.  Stand hard and fast.  Shoot the elbow out to the side and keep the dumbbell close to the body.  Punch the elbow to the sky locking it out overhead with the bicep by the ear.  Lower back to the waist and switch hands.

For the dumbbell hop overs you may jump from 2 feet or you may do like a skip step.  You are jumping laterally over your dumbbell.  Make sure you are comfortable doing that as a part of your warm up.

If you are not comfortable with the lateral jump you may sub 20 taps instead!  For these you will tap one toe on the dumbbell and then the other alternating.