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!

4 Rounds
Each Round is:

1 Min Max Ring/TRX/Upright Row
1 Min Push Ups
1 Min DB/KB Swings
1 Min Squats

Idea weight for swings:

Men: 30-50# DB/KB
Women: 12-25# DB/KB

Score: Total Completed Reps for the WHOLE thing
Goal: 160 Reps + (Can you get over 200??)

NOTES:

For this workout the easiest thing to do is just keep a running tally of points the whole time.  So if you do 12 ring rows the first minute - when you start the push ups on the second minute, just start counting at 13.

There is no rest between movements or rounds - so keep flowing through.

For the ring row/trx row you may also do a bar in the rack row.  Remember that the more paralell your body is to the ground, the more difficult these become.  Choose an angle that will allow you to get at least 7-10 each round but not so easy that you are getting a ton more than 15 or so.

If you are doing an upright row instead you will hold either a single dumbbell or a single kb at the waist in both hands with the arms straight.  Shrug the shoulders and pull the weight up the body keeping it close by reaching your elbows high and outside. Keep your shoulders pulled back and don't allow them to round forward.  Imagine you are elbowing something (or someone lol) at shoulder height behind you.

For the push ups you may do these on the toes, knees, or even elevated.  Keep the belly tight and move the body as one unit. Hands should be just outside of the shoulders with the fingers pointing the same direction as your head.  As you lower keep your elbows mostly back and in (not flaring out).  Touch your chest at the bottom.  Keep the belly tight as you press yourself all of the way up.

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.

Squats - get low with the chest up and heels down/knees out!  See video for subs