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!

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
10 Hang Dumbbell Snatch Right
10 Hang Dumbbell Snatch Left
10 Sit Ups

Idea weight for Men: Single 30-45# DB/KB
Idea weight for Women: Single 12-25# DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +Super simple! 10-10-10!

NOTES:
For the hang dumbbell/kb snatches you will do 10 on one side then 10 on the other. These don't have to come from the ground each time, just from the "hang" or the waist.

You will hold the weight in one hand and stand fully. Feet should be about shoulder width apart with the heels down.

You will reach your butt back and allow a slight bend in your knees as you bring the weight back between your legs with a straight arm. Make sure the chest is up and belly tight.

Stand up hard and fast to help you move the weight! Shrug and then PUNCH the weight up overhead to a locked out position with the bicep by the ear! Lower under control into the next rep!

Always heels down and chest up!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. If you are unable to come all of the way up without assistance you may try using a small pull on a band or towel. Do not YANK yourself up and down if you do this. These should be slow and controlled.

If you are unable to do sit ups at this time some other great alternatives are deadbugs or slam balls!

Make sure if you are a pregnant or recently postpartum mama that you check out the Mama Modifications below and join the Street Parking Pregnant/Postpartum FB Group!

HANG DUMBBELL SNATCH -

Focus on your posture and maintaning a neutral spine throughout the enitre movements. If you find that you are coning in your belly or over extending in your lower back in the overhead position feel free to sub shoulder height kettle bell swings.

SIT UPS -
This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.