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!

7 Rounds

30 Seconds Taps, Single Unders, Mountain Climbers
12 KB/DB Deadlifts
8 Ring/TRX/Band/Upright Rows

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

Score: Total Time
Goal:  Under 12 Min

NOTES:

For this workout you can choose what you would like/what you have available for the 30 second portion of the workout.  It can be single unders with a jump rope, taps, chalkline/broomstick skip overs, or mountain climbers.  Just make sure you move for an entire 30 seconds each time.

For the deadlifts you may do these with a single KB or even a single DB between the feet - or with 2 lighter dumbbells just outside the feet.

Either way you will want to keep the heels down, make sure you have a hinge at the hips and knees in the set up.  Arms are straight, chest up and belly tight.  To lift, drive through your heels and lift your chest.  Stand fully at the top.  Lower under control and don't allow the back to round!  Keep the arms straight and the weight close to the body!

For the ring/trx row option keep in mind that the more your body is parallel to the ground, the more difficult this becomes.  Make sure you keep the body position straight.  Start with straight arms at the bottom, and pull the chest all of the way up at the top each time.  Elbows should go back and not out.  Find an angle that allows you to do at least 3-4 reps each time.

You may also do stretchy band pull downs or upright rows with your KB or DB(s).  If you choose this make sure the shoulders are pulled back and down and that you pull the weight up the body with elbows high and outside.