MONDAY SHIFT 06/17/2019

 
SHIFT WARM UP

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!

SHIFT WORKOUT

15 Min AMRAP
(As Many REPS as possible in 15 Min)
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
2 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
4 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
6 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups

Keep adding 2 KB/DB Deadlifts per round and see how far you can get in 15 Min!

Idea weight for Men: 30-55# KB/DB - or PAIR of lighter dumbbells
Idea weight for Women: 12-25# KB/DB - or - Pair of lighter dumbbells

Score: Total DEADLIFT reps added up at the end
Goal: Get through the round of 16-18 deadlifts or more!

NOTES:

For this one you can choose what you want to do for the 30 seconds. We left single unders off because we have them tomorrow and that's a lot of jumping.  So a walk/jog, row, bike, or low step ups are your best option.  Move at a pace that is sustainable but uncomfortable!

For the KB/DB Deadlift - you may do these with either a single kb/db or a pair of lighter dumbbells.

The weight will start on the ground either between the feet (single kb/db) or outside the feet (pair of dumbbells).  Make sure the heels are down, weight is back near the middle of your foot, arms are straight.  Knees should be bent slightly and chest over top of the weight from a hinge at the hip.  Make sure the arms are long and straight.  LIft the chest but keep the belly tight.  Make sure your weight is shifted back into your heels!

To stand drive the heels into the ground, lift the chest, and squeeze the butt!  Come to a full standing position.

To lower keep belly tight and chest up as you reach the butt back.  Keep the weight pulled back close to the body and the arms straight!