Simple Shift Warm Up

5 Rounds
24 Alternating Unweighted Step Up
8 Burpees
12 Ring/TRX or Bent Over Rows (12 each side)

** Bent over rows can be done both arms at the same time or one arm at a time.

Ideal weight for Men: Single 15-30# DB/KB or pair of DB/KB at that same weight.
Ideal weight for Women: Single 8-24# KB/DB or pair of DB/KB at that same weight

Score: Total Time
Goal: 12-18 Min

For this workout you will go through the 24 alternating step ups, 8 burpees, and 12 ring rows for 5 rounds total.

For the  step ups you will choose a height that will challenge you, but that you feel comfortable  stepping up and down.  If possible this should be at least 12""+.

Make sure to put your WHOLE foot on the step each time.  Don't allow the knee to cave in and drive out of the heel to stand completely.  Lower under control and switch feet.  Each set of 24 you will do 12 per leg.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Just focus on keeping the elbows in on the push up portion of the burpee.

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become.  Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever.  Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back.  This isn't meant to be done fast and jerky. Control the up and then show control as you lower down. You will perform 12 on each side.

If your weight feels too heavy you may choose to do an upright row (12 reps) using both hands.

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull