FRIDAY SHIFT 03/15/2019



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!



12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Overhead Press
4 No Push Up Burpee to Plate

Idea weight for Men: Single 30-55# KB/DB - OR - Lighter pair of dumbbells
Idea weight for Women: Single 12-25# KB/DB - OR - Lighter pair of dumbbells

Score: Total Number of completed rounds + any additional reps

Goal: 8 Rounds +


For press overhead you will hold the kb or db(s) at shoulder/chest level.  Stand tall move the face out of the way and press straight up.  Keep the belly tight. Press up until you lock out completely with the biceps by the ears.

For the "no push up burpee to plate". (That's a mouthfull).  You will place hands on the ground.  Jump or step the feet back to the top of the push up position with your belly tight. Leave the push up out of it.  Jump or step your feet back in and then jump or step up onto a plate or something that is roughly 2-3" off of the ground.  You can even just hop over a chalk line or something if you need to.

You can do these burpees elevated if necessary!