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!


12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

4 Ring/TRX Rows
8 Alternating Step Ups

(See sub options for rows in write up)

These step ups are written as unweighted - but if you want to do them with some light dumbbells - we say go for it!

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


This one is SUPER simple and you should be able to keep moving for the entire 12 min with these movements and rep numbers.

For the Ring or TRX Rows remember that the more parallel your body is to the ground, the more difficult these become.  We don't need you guys to be unbroken for the entire 12 min on these - but you should always be able to at least do them in 2-2.  Always start with straight arms at the bottom and pull the body all of the way up at the top.

Another option if you have this available is a pull up with the bar in the rack and your feet on the ground. You can do this like the ring rows in more of a laid back set up - or you can set up and pull your body more upright like a regular pull up.

If you don't have ANY of these options - today we would like to see you do 4 single arm bent over rows right and then 4 left.  Lean on a box, bench, or even against the wall. Allow the dumbbell or kb to hang and pull it to the rib cage with the elbow going back.

For the step ups choose a height that is challenging but both safe and something you are comfortable stepping up AND down on.  Alternate feet with each step - so for each set of 8 you end up doing 4 per side.  Make sure you put your whole foot on the step and drive out of the heel.  Don't allow the knee to cave in!