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!

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

6 Rounds
12 KB/DB Swings
1 Min Row, Jog, Bike, Low Step Ups, or Taps

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total Time
Goal: Under 14 Min

NOTES:

Just some moving and some swings!!

For the swings you can either use a single KB or a single DB.  You will hold the weight with both hands between the legs with straight arms.  Heels are roughly shoulder width apart.

Stand nice and tall and tighten the belly.  Hinge at the hips and bend the knees slightly.  Pull the weight back between your legs (arms still straight).  Stand up hard and fast.  Guide the weight up to eye level with your shoulders/arms.  Control the lower and don't let that weight take you for a ride!  Keep those heels down!  Allow the down to feed into the next rep!

For the 1 min portion you may choose between a walk/jog, row, bike, taps, or low step ups.  You know the deal!  Keep moving for the entire minute each time!