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!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
2 Inchworms
4 Shoulder Press
8 Bodyweight Squats

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

Score: Total number of completed rounds + any additional reps.
Goal: 9 Rounds +

NOTES:

Definitely push for about a round every minute to minute and a half on this one! The reps are super manageable and that is designed so you can keep moving and not really have to stop!

For the inchworms, the hands will be placed on the ground just in front of the feet. Walk the hands away from the feet until you are at the top of the push up position. From here you can lower your knees or do a regular push up. Your choice. If you need to you can take the push up out.

Then you will walk the hands back to the feet and then stand up to complete.

For the press you may do them standing or seated. You will hold a dumbbell in each hand at the shoulders. Keep the belly tight and press to lock out with the biceps by the ears at the top.

If you are doing with a single db or kb you will hold it at the chest in both hands. Make sure to move the head back out of the way and press to lock out (keeping the belly tight) finishing with the biceps by the ears!

For the squats you will start with the feet under the shoulders. Lift the chest and tighten the belly. These squats are unweighted. Reach the butt back and down as you drive the knees out. Keep the heels down and lift the chest. Get the butt lower than the knees at the bottom. Do not allow yourself to collapse, the knees to cave in, or yourself to roll forward.

If you tend to collapse or have any pain in that low position you may first try holding onto something for a counter balance. If that still causes issues you may try squatting to a target that is a bit higher than parallel!

INCHWORMS -

If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

JERK/PRESS -

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, Strict Press, Seated Strict Press, or even Front Raises.