Simple Shift Warm Up

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
40 Single Unders, Taps, Hop/Skip Overs
10 Single Arm Hang Dumbbell Snatch Right
10 Single Arm Hang Dumbbell Snatch Left
15 Ring/TRX Rows
OR
10 Single Arm Bent Over Row Right
10 Single Arm Bent Over Row Left

Idea Weight for Men: 25-45# DB/KB
Idea Weight for Women: 12-25# DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

For this workout, you will perform 40 Single Unders/Taps/Hop/Skip Overs, 10 Single Arm Hang Dumbbell Snatches on each arm, then choose between 15 Ring/TRX Rows - OR - 10 Single-Arm Bent Over Rows on each arm for 14 minutes.

For the single unders/taps/hop/skip overs, you will do 40 per round! You may also choose to do low step ups if jumping or skipping is not an option.

For the Single Arm DB Hang 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. You will do all 10 reps on one arm before switching to the other!

For the last part of the workout, you will choose between 15 Ring/TRX Rows - OR - 10 Single-Arm Bent Over Rows on each arm.

If you are doing the Ring/TRX Row 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.

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for you to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub Shoulder/Eye Level KB SWINGS.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.