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!

8 Rounds
Each Round is

1 Min: Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
1 Min: 10 Goblet Squats

Idea weight for Men: 30-55# KB/DB
Idea weight for Women: 12-30# KB/DB

Score: NO real score today.  Just enter total rounds you were able to get all 10 squats in the minute.
Goal:  Move the whole minute on Min 1 and complete 10 solid squats in minute 2 each time!

NOTES:
**If you are unable to do 10 squats on the second minute with weight - do them unweighted.

**If you are feeling super beast today - try going up to 15 squats!

So for this one you will alternate every other minute for 16 min - or 8 rounds.

On the first minute of each round you will move for the WHOLE minute with either a jog, row, bike, single unders, taps, or a low step up.  Choose a pace that is uncomfortable but sustainable.

For the second minute you will do a goblet squat or an air squat for 10 reps.

Hold your KB/DB 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 fully for each rep.

If you are unable to keep good positions without collapsing or knees caving in - first thing to do is try squatting with no weight.  If you still have issues or have any pain in that bottom position you may choose to squat to a higher target - still focusing on chest up, heels down and knees out - or even use the back of a chair or a pole for counter balance!