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 Hang Power Clean and Press
10 Alternating Reverse Lunges

Idea weight for Men: Single 30-55# KB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-35# KB - or - pair of lighter dumbbells

Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +

NOTES:

For this workout you can use either a single KB or a pair of lighter dumbbells for the hang power clean and press. Don't let the long name intimidate you. Basically the weight will start at the waist. You will dip slightly by reach the butt back a bit and bending the knees. Keep the weight close to your body, your arms long, and your heels down. Keep the belly tight and chest lifted. Stand up hard and fast - almost like a jump. Shrug and then just guide the dumbbells to your shoulders. That little jump or pop of the hip should help make the weight feel much lighter and do most of the work. From here you will just press the weight over your head. Press all of the way up until the biceps are by the ears at the top with the belly tight.

For the lunges we want you guys to at least TRY a reverse lunge. If you don't like it - you can switch back, We like a reverse lunge because the working foot stays planted. Don't allow the front knee to cave in. And take a long enough step (regardless of what kind of lunge you are doing) so that your front heel stays down when your back knee touches the ground GENTLY!

You will alternate feet with each lunge so you end up doing 5 per leg - per round. If lunges aren't a possibility for you - you may sub step ups, single leg toe touches (like a single leg deadlift with no weight), or even squats!