FRIDAY SHIFT 5/10/2019


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!


This version of the workout today is almost exactly the same as Program A - just. a few minor tweaks!!

3 Rounds TOTAL
Each Round is a 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min)

20 Taps or Single Unders
7 Press

Rest 1 Min After Each 3 Min AMRAP

Idea weight for Men: SINGLE 30-50# KB/DB - OR - PAIR of lighter DBs
Idea weight for Women: SINGLE 12-25# KB/DB - OR - PAIR of lighter DBs

Score: TOTAL completed rounds + any additional reps from all 3 AMRAPS combined
Goal: 9 TOTAL Rounds +


So the way this works is you work - doing as many rounds of the 20-7 as you can in 3 min - then rest 1 min.  Do that a total of 3 times!  Every time you start a new 3 min AMRAP you will start fresh with a new round.  Don't forget to write down your score after each of the 3 Min amraps so you can add them together at the end!

You can choose to do 20 single under jump ropes or 20 taps each round for this!  Up to you!

For the press you will start with the weight at chest/shoulder height.  Squeeze the cheeks and tighten the belly.  Press the weight straight overhead to lock out with the belly tight, weight over the middle of the body, and biceps by the ears!