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!



8 Rounds
5 Push Up + Shoulder Taps
10 Ring/TRX or Upright Rows
15 Bodyweight Squats

No weight needed today!

Score: Total Time
Goal: 12 Min or less!


(If you want you could also do this as a 12 min AMRAP)

Super fun one today guys!

Ok - so for the first part you will do a push up either from the toes, knees, or elevated.  Make sure to keep the belly tight and don't let those elbows flare out.  Hands should but just wider than the shoulders and elbows should go back and only slightly out.  No worming or snaking.  Bring yourself all of the way down to touch your chest at the bottom and press all of the way to lock out at the top.  Once you reach the top you will bring the right hand up to tap the left shoulder and then the left hand up to tap the right shoulder.  All of that is 1 rep.

For the next part you may do a ring or trx row - remember that the more parallel your body is to the ground - the more difficult these are!  Start with straight arms at the bottom and pull all the way up at the top.  Lower under control.  Find an angle that challenges you.  You shouldn't be able to do all 10 in a row every time!

If you don't have rings or something like that you can also do band pull downs with a stretchy band in the doorway etc - or an upright row with your kb or dbs!  These will start at the waist.  Make sure you pull your elbows high and outside and that your shoulders don't roll forward.

For the squats you will start with your feet shoulder width apart - heels down.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Get the butt lower than the knees at the bottom with the heels still down and no collapsing of the upper body.  Drive through the heels and lift the chest to stand.

If you are unable to go that low without pain or losing form - you may choose to use the back of a chair or a pole for counter balance.  You may even squat to a target that allows you to get to a depth that is challenging but appropriate for you!