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!


Metcon (AMRAP - Rounds and Reps)

12 Min AMRAP
6 Single Arm Strict Press Right
6 Single Arm Strict Press Left
12 KB Swings

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

This one is an upper body blaster! Enjoy!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +For this one your shoulders are gonna be looking TANK TOP ready. Ha ha.

You will want to choose a weight that it will be challenging but manageable to do those sets of 6 strict press. You will then use that same weight for the swings - with the option of going heavier on those if you really want to. Up to you. Those should be in no more than 2 sets each time.

For the single arm strict press you will hold a single dumbbell or kb at the shoulder. Using no assistance from your lower body you will press the weight straight UP! Finish with the weight over the middle of your body and the bicep by the ear.

Keep the belly tight on these and avoid overextending or leaning back. You can even sit down if you want!

You will do 6 on one side then 6 on the other.

For the swings you will hold the weight with both hands at the waist. Hinge forward at the hips and allow a slight bend of the knee. Pull the weight through the legs and keep the chest up (no round back) and belly tight! Stand up hard and fast to help make the bell weightless as you guide it to eye level with your upper body.

Arms stay pretty straight. Belly tight. Heels down.

Allow gravity to bring the weight back down, but don't let it pull YOU forward. Keep the belly tight and the heels down!



Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Seated Strict Press, or even Front Raises.
If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!