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!

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDSGreat to add in since we are going to be doing some jumping today!

10 Rounds
4 Burpees
8 KB/DB Swings
8 Jump Overs

Idea weight for Men: 25-40# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total Time
Goal: Under 16 Min

NOTES:

For this one the reps are super manageable so just keep moving!

For the burpees you may do regular, knee push up burpees, no push up burpees, or elevated burpees!

For the swings the weight will start in both hands in a standing position.  Feet are roughly shoulder width apart with the heels down.  Arms are straight and chest up.  Reach the butt back and bend the knees slightly.  Pull the weight back through the legs with the back and arms (arms are straight).  Stand up hard and fast to make the DB or KB weightless and guide it with the arms to about eye level.  Keep the belly tight!  No leaning back!  Allow gravity to bring the weight back down and don't allow it to pull you too far forward or into your toes!  Go straight into the next rep each time!

For the jump overs find something that will challenge you but that you are comfortable jumping COMPLETELY over.  This could be your KB, a laundry basket, a kids toy, a shoe, whatever!

Face the object and jump over it.  Then turn around and face/jump over it for the next rep.

If you are unable to jump you may choose to sub air squats for that part!