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!

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

5 Times Through Repeat
3 Rounds
8 DB  Press Right
8 DB Press Left
6  Step Up Over

Rest 1 Min after 3 rounds each time

Idea weight for Men: 25-40# DB/KB
Idea weight for Women: 12-24# DB/KB

So you go through it 3 times THEN rest 1 min.  Repeat that rotation a total of 5 times (15 rounds of 8/8/6)

Score: Total Time
Goal:  Under 20 Min including rest.

Jeb-

It's just a strict press for shift and they can do it seated or standing.  The step up overs are with no weight and just at a height that is challenging but they are comfortable with.  If they don't have something to go up and over - have them just do a step up only.

If they are feeling legit they can hold their weight for step up overs.