Simple Shift Warm Up

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Min Jog, Row, Bike, Taps, Single Unders
10 Step Ups or Jump Overs
10 Hang Dumbbell Snatch (5 per arm)

Ideal weight for Men: Single 20-40# KB/DB
Ideal weight for Women: Single 12-25# KB/DB

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 - 6 Rounds

For this workout you will do the 1 minute of movement, followed by 10 step ups, and 10 hang dumbbell snatch.

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), taps

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 10 you will do 5 per leg.

For the DB/KB hop over you will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

You can also do a plate hop where you jump onto a plate and step back down.

For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and repeat that until you have done 5. 
You will then switch arms and perform 5 hand snatch on the other arm.

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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 steps/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