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

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
10 Air Squats or Jumping Squats
4 No Push Up Burpees (up downs)

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps in 10 Min
Goal: 7 Rounds +

NOTES:

Pretty simple this time!
You have a few options even though the movements are simple.
For the squats the feet are shoulder width apart with the heels down. Stand tall and lift the chest but also tighten the belly.  Reach the butt back and down while you drive the knees out. Keep the chest lifted and belly tight.  Ideally you will get the butt lower than the knees with the heels still down, knees out, chest up and no collapsing or rounding of the back.  From here drive through the heels and lift the chest to stand.

If you are feeeling super froggy today - you can add a jump and make these jump squats! Make sure that you are comfortable doing it and that you get your heels back down after the jump to go into the next rep.

If you are unable to get that low without collapsing or coming really forward - you may choose to use something as a counter balance or squat to a target that is a bit higher but allows you to keep good positions.

If you didn't do the SHIFT workout yesterday with all of the push ups - you can do regular burpees!  We did the "no push up" version since you guys did a bunch of push ups yesterday.

These can be on the ground or elevated if necessary!