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!

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

2 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders, OR Low Step Ups
20 KB/DB Deadlifts
1 Min Jog, Bike, Row, Taps, Single Unders, OR Low Step Ups
20 Upright Rows
1 Min Jog, Bike, Row, Taps, Single Unders, OR Low Step Ups
20 Goblet Squats

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

Score: Total Time
Goal: Under 16 Min

NOTES:

For this workout you can choose what you would like/have available for the 1 min part.  Choose ONE thing and do it for every part though.  So if you choose jogging - jog for ALL of those 1 min intervals.  Choose something you can do for a full minute each time and find a pace that is uncomfortable but sustainable!!

For the deadlifts you will have the KB or DB between the feet if using ONE or if using a set of lighter dumbbells they will be outside of the feet.

Either way the goal is to keep the heels down and in the set up the knees should be bent slightly with a hinge at the hips.  Chest up, belly tight and back flat with arms straight and the weight close to the body.  Make sure you lift by keeping the belly tight and heels down as you drive through the heels and lift the chest.  Stand fully at the top and keep the back flat and belly tight as you lower the weight back down!

For the upright row you will start with either the single weight or light dumbbells at the waist.  Hands close together with knuckles facing out.  Pull the shoulders back and down, then pull the weight up the body like you are zipping up your jacket.  Elbow flare out and go up and back - NOT forward.  Raise to chest height and lower back to the waist under control.

For the squats you will hold the weight at the chest.  Remember heels down, knees out, chest up, belly tight throughout.  If you tend to plop at the bottom - try doing these without weight first.  Then if you need to use a counter balance or to squat to a higher target to keep good positions -  you may choose to do that as well.