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)
7 Ring/Bent Over Rows (per arm)
7 Overhead Press
7 Jump Overs or Step Ups

Idea weight for Men: 35-50 SINGLE KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# SINGLE KB/DB - or - pair of lighter dumbbells

Score: Total Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

NOTES:

This workout is almost identical to the Program A re-tester today. Make sure to take a look at it with the sub options in case you want to give it a try!

For the first part you can do Ring/TRX or even bar in the rack type supine rows. Remember that the further your feet are out in front - the more difficult these become. Try to find a set up that won't allow you to easily finish all 7 each time, but will allow you to do at least 3 each time even when you are tired.

Start with completely straight arms at the bottom and keep the belly/torso tight as you pull all of the way up at the top.

You can also sub a stretchy band type pull down or 7 Bent Over rows RIGHT + 7 Bent Over Rows Left with your dumbbell!

For the Press you can hold either a single KB/DB at the chest and press straight up - or a pair of dumbbells - one at each shoulder. Press the dumbbells straight up and finish with the biceps by the ears. Keep the belly tight and avoid leaning back or overarching your back.

For the jump over you want to JUMP if possible. So even if you have to draw a chalk line on the ground - that is fine! You can also use your dumbbell, a laundry basket, whatever! For these we want you facing the object you are jumping over. If you can - do a 2 foot take off and landing. If it needs to be more of a skip - that is fine too!

If you are unable to jump - sub step ups!