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!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
3 Inchworms
15 Air Squats

If you are feeling like you would like to try some wall ball shots today - swap out the 15 air squats for 10 wall balls!

Score: Total Completed Rounds + any additional reps in 12 min
Goal: 7 Rounds +

NOTES:

A good balance of upper and lower body movement with an option to try to throw in some wall balls if you have a ball!

For the inchworms you will place the hands on the ground in front of the feet and walk them away until you are in the top of the push up position.  From here you will perform a push up either from the toes or the knees.  Either way keep the belly tight and move the torso as one unit.  No sagging or snaking.  After pushing yourself back up you will walk the hands back toward the feet and then stand up.

For the squats the feet are shoulder width apart.  Heels down.  Stand tall with the belly tight.  Reach the butt back and down, drive the knees out, keep the heels down and keep the belly tight and chest lifted.  Ideally you will get the butt lower than the knees at the bottom.  Drive through the heels and lift the chest/drive the knees out to stand all of the way up.

If you are unable to go all of the way down without collapsing and rounding in the back or knees coming in a lot - you may choose to squat to a bit higher target or use a counter balance like the back of a chair or a pole to hold on to.  Do not use it to help you come up but just to keep the heels down and chest up when you are that low!

If you want to try a wall ball the squat is the same.  Use the power from your legs to help you throw the ball.  Don't worry too much about height - 7-9' is great!