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!

5 Rounds
10 DB Press Right
10 DB Press Left
1 Min Taps, Jog, Row, Bike Single Under

Idea weight for Men: 30-50# Single DB/KB
Idea weight for Women: 12-25# Single DB/KB

Score: Total Time
Goal: Under 12 Min

NOTES:

Choose a weight that you aren't necessarily sure you will do all 10 in a row every time on the press.

For the press you will hold the db/kb at the shoulder.  Squeeze the butt and tighten the belly.  Press the weight up overhead locking out with the bicep by the ear.  Lower with the elbow coming down in front.

Do 10 on the right side and then 10 on the left.

For the 1 minute portion you will choose from row, bike, taps, jog, single unders, or even a low step up.  Move at an uncomfortable, but sustainable pace for the entire minute!