Simple SHIFT Warm Up
Squat Warm Up

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

20 Single Unders
10 Weighted Step Ups
6 Single Arm Bent Over Rows Right
6 Single Arm Bent Over Rows Left

Idea weight for Men: 15-25# Single DB/KB
Idea weight for Women: 8-15# Single DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.