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

8 Rounds
8 DB/KB Deadlifts
6 Goblet Squats
1 Min Jog, Row, Bike, Taps, Low Step Ups

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

Score: Total Time
Goal: 16 Min or less

NOTES:

For this workout you can use either a single KB/DB or a pair of dumbbells for the whole thing - OR you can use a pair for the dumbbells and hold only one for the squats or even do the squats unweighted! You want the deadlift and squat part to take roughly 1 min or less each time so keep that in mind when picking what you will use.

For the deadlifts the weight will start on the ground. If using a single weight it will be between your feet with heels down and about shoulder width apart. If using a pair your feet will be more narrow with weight outside the middle of the foot.

Either way you will want a bend in the knees and a hinge at the hips. Arms are straight and chest is up. Lift by keeping the belly tight and lifting the chest while you drive through the heels. Keep that good chest up position on the way down.

For the squats you will hold the weight at your chest. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep heels down and drive the knees out. Get the butt lower than the knees at the bottom with chest up, heels down, knees out, belly tight. If you are unable to squat that low without collapsing - try first to ditch the weight. If you still collapse or have any pain - you may try squatting to a higher target. No plopping though!

For the 1 min part you may pick what you want/have available. Move an an uncomfortable but sustainable pace for an entire minute!