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!


10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

7 DB or KB Shoulder Press
4 Burpees

Idea weight:

Men: Single 30-55# KB - or - pair of 15-25# DBs
Women: Single 12-25# KB - or - pair of 8-15# DBs

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


Super simple - reps are super manageable  - shoulders will be burning - just keep moving!!

The shoulder press may be performed sitting if you need to for midline stability (mamas).

Otherwise you may perform them standing with either a single kb held in both hands at the chest or a set of dumbbells held at the shoulders.

For the shoulder press keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the burpees you may perform regular burpees with either a jump in and out or step in and out.  Getting the chest to the ground each time.  OR you may do knee push up burpees - no push up burpees - even elevated burpees if necessary to keep moving.

Make sure that you don't allow the elbows to flare out during the push up and that you work to keep the belly tight and not do a crazy snake off of the ground each time.