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!

5 Rounds
15 KB/DB Swings
10 Single Arm KB/DB Row Left
10 Single Arm KB/DB Row Right

Idea weight:

Men: 30-55# KB/DB for Swing - Potentially lighter weight for Rows
Women: 12-25# KB/DB for Swing - Potentially lighter weight for Rows

Score: Total Time
Goal: Under 13 Min

NOTES:

If you do not have a lighter weight that you can use for the rows - you may choose to lower the reps a bit to allow you to move well and keep moving through this workout.  It's ok if you need to break these movements up a bit.  Just keep the time around 13 min or less!

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 single arm rows you will want to lean on a wall or a bench or something so that there is a hinge at the hip with the arm hanging long with the dumbbell/kb.  Make sure the chest is up and there isn't any or much rotation in the torso.  Stagger the feet.  Pull the elbow back so that the dumbbell or kb comes to the rib cage.  Lower arm back to straight under control.

10 reps on one side and then 10 on the other!