FRIDAY SHIFT 05/03/2019


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)

5 Burpees
8 Sit Ups

How simple could it be???

Score: Total Completed Rounds + Any Additional Reps
Goal: 8 Rounds +


For this one it's pretty simple.

For the burpees you may do the push up part from the knees or toes.  If you need to take out the push up portion of the burpee for shoulder injury or belly reasons - you can! You may also do elevated burpees on a box/bench.

The main focus of the burpee is to get the chest and thighs to the ground without a lot of worming or snaking.  Try to keep the belly tight and also without flaring the elbows out wide.  Keep them tucked in!  You may jump or step feet out and in!  Don't forget to hop and clap at the end!

For the sit ups - a couple of notes.  The goal is for you to touch the ground behind you at the bottom and come up and touch the toes.  You may do whatever you want with the feet.  Lower the number if 8 will really start to slow you down.

Also if you are unable to come all of the way up - you may choose to use a band in a doorway or a towel or something to help aide in pulling yourself up and lowering under control.

You may also choose to sub dead bugs, slam balls, or KB swings!

Mamas - make sure to check the mamas FB Group for suggestions!