Simple SHIFT Warm Up

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

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

15 MIn AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 Goblet Squats (or DB Squats)
30 Second Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
8 Sit Ups

Idea weight for Men: 30-50# Single DB/KB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB - or - pair of lighter dumbbells

Score Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

Oh yeah - #blamejeb

Jeb - Always give straight up air squats as an option and check out some of the other squat subs for SHIFT too.