FRIDAY SHIFT 07/05/2019


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 Rounds and Reps as Possible in 12 Min)
10 Step Ups
10 Half V-Ups! (Single Arm to Single Leg Alternating)

No weight needed today! UNLESS you want to add some light dumbbells to your step ups!

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


For this workout we want to challenge you to step on something that is uncomfortable but SAFE for you to step up AND down! Make sure you can get your WHOLE FOOT on the step and that you drive out of your heel when pressing up. Do not allow the working knee to cave in. Alternate feet with each step. So for each set of 10 you end up doing 5 per leg.

For the HALF V-UP you will lay flat on your back. You will bring your right hand up and your left foot up and touch them together. Then bring them both back down. Switch to left hand and right foot on the next rep. Each time you bring a hand and foot together counts as one rep. You will end up doing 5 per side per round.

You may also swap to just 6 regular sit ups, dead bugs, or slam balls!