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!

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

AMRAP 15 MIn
(As Many Rounds and Reps as Possible in 15 Min)
30 Seconds Jog, Row, Bike, Taps, Single Unders, Low Step Ups
7 Goblet Squat + Press

Idea weight for Men: Single 35-55# KB/DB - OR - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - OR - pair of lighter dumbbells

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 10 Rounds +

NOTES:

Here we go!
For the 30 second part of this workout you have options.  If you want to jog - go for it!  If you have a rower or bike - hop on it!  Otherwise you can choose 30 seconds of single unders, low step ups, or even taps!  Choose the same thing and do it for an entire 30 seconds each time at a pace that is uncomfortable but sustainable.

For the goblet squat + press (ok ok - it's a thruster) - Hold your KB at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

To stand, lead with the chest- keeping the KB tight to the body.  Stand up completely and if you can - use the power and drive from the legs to help with the press.  Press the weight overhead finishing locked out with the belly tight and the biceps by the ears.

If you are doing this with 2 dumbbells the movement is the same, other than that you will hold the dumbbells at the shoulders with elbows up during the squat portion.

You may also sub just air squats if you tend to collapse, knees cave, or roll forward when squatting with weight.  If you need to you may even squat to a higher target - still focusing on keeping heels down, knees out, and chest up.

No equipment?  Stranded in your hotel room?  No worries!  Turn the goblet squat + press into a jumping squat instead!