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 Times Complete:
6 Hang Power Clean
4 Burpees
6 Hang Power Cleans
4 Burpees
6 Hang Power Cleans
4 Burpees

(After all of that)....

Rest 1 Min

Idea weight for Men: 30-55# Single KB/DB -or- lighter pair of DBs (one in each hand)
Idea weight for Women: 12-25# Single KB/DB -or- lighter pair of DBs (one in each hand)

Score: Totat TIME including REST!
Goal: Under 20 Min


For this workout you will complete the 6-4 THREE times through - THEN rest 1 min.  Complete that whole thing a total of 5 times.  This means you will do 6-4 FIFTEEN total times.  Make sense?

You will want to use a weight that you are confident you will be able to do 6 in a row for most if not all of the workout.  Choose a style of burpee that is difficult but manageable.

The hang power clean might SEEM just like a bicep curl, but we are actually going to do as much as we can to take the biceps OUT of the movement.  To do this you will hold the weight at your hips (either one weight in both hands or one dumbbell in each hand).  Dip the chest forward slightly but keep the heels down.  Keep the chest lifted and bend the knees slightly.  Keep the arms straight and pull the weight into your hips.  Stand up hard and fast.  Shrug the shoulders.  The goal is to POP the weight up using your legs and upper back.  Then simply guide the weight to your shoulders in a supported position with the elbows underneath (if you have one weight) or in front if you have 2 dumbbells.

For the burpees you will place hands on the ground, jump or step the feet out, lower chest and thighs to the ground, press to top of push up with a tight belly, jump or step the feet in, stand, jump and clap!

If needed you may sub no push up burpees, knee push up burpees, or even elevated burpees!