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!

12 Min AMRAP
(As Many Reps as Possible in 12 Min)
Max Reps Burpee Step Ups
Every Minute do 4 KB Swings

Idea weight for Men: 30-50# KB/DB,
Idea weight for Women: 12-25# KB/DB

Score: Total Burpee Step Up Reps ONLY
Goal: 65 Reps+

NOTES:

This one is super simple!  You will simply do a burpee + a step up over and over.  Ha ha.  Every time the clock hits a new minute - you will stop and do 4 KB Swings.

You can do any style of burpee for this workout.  YOu may jump feet out and in.  You may step feet out and in.  You may go to knees.  You can do no push up burpees or even elevated burpees!

For the step ups you will want to use a step height that is a challenge but allows you to get at least 6 reps or so per minute.  Place your entire foot on the step and drive through the heel to stand fully on top of the step at the top.  Don't allow the knee to cave in as you stand.  Try to remember to alternate which foot you step up with every rep or every minute or something.

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!