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

3 Rounds
20 KB Swings
20 Goblet Squats
40 Taps

Idea weight for men: 30-50# KB/DB
Idea weight for women: 12-25# KB/DB

RX+ SHIFT option: 4 Rounds

Score: Total Time
Goal: Under 12 Min

NOTES:
(Do not do a 4th round unless you complete the first 3 under 12 min)

Pick a weight that you won't have to break any of the swings more than once.  If the weight on the squats makes you collapse or slows you down TOO much you may sub just air squats.  You may also choose to do 30 seconds of run, row, bike, or single unders in place of taps.

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 squats your will start with your heels under your shoulders.  Hold the weight in both hands at the chest with the elbows tucked underneath for support. Make sure the heels are down, belly is tight and chest is up.  Reach the butt back and down as you drive your knees out.  Keep the belly tight and chest lifted.  Get the butt lower than the knees at the bottom with the heels still down, knees out, chest up.  No collapsing of the back or knees.  Drive through the heels and lead with the chest to stand fully at the top.

Ditch the weight if you are unable to keep good positions at the bottom while holding it.

You may even use a chair or a pole etc to hold onto for support if needed.  You may also squat to a target that is a bit higher if needed as well.  With either of these you will still focus on keeping heels down, driving knees out, and keeping chest up!