WARM UP

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!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
8 KB Swings
10 Air Squats

Idea weight for Men: 30-55# Single DB or KB
Idea weight for Women: 12-25# Single DB or KB

Score: Total number of completed rounds + any additional reps
Goal: 7 Rounds +

NOTES:

For this workout you will do 8 swings and then 10 squats.  Keep repeating for 10 min.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the air squat you will stand with your feet under your shoulders.  Heels down, belly tight chest up.  Reach the butt back and down as you fight to keep the chest lifted and knees driving out!  Keep those heels down.

Ideally you will go down to where your hips are lower than your knees at the bottom.  BUT if you collapse, plop, knees come in, or heels come up A LOT in this position - you will only go as low as you can maintain those things.  Use a target if you need to but do NOT sit on it.  Tap it and come right back up.

Drive the knees up - heels down - chest up as you stand.  Stand all of the way up at the top of each rep.