Simple Shift Warm Up
Running Warm Up

5 Rounds (For Time)
12 DB/KB Hang Power Cleans
1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups
12 Ring Rows / Bent Over Rows
1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups

Idea weight for Men: 20-40# DBs - or - Single DB/KB
Idea weight for Women: 8-20# DBs - or - Single DB/KB

Score: Total Time
Goal: Under 16 Min

For this workout, you'll do 12 hang power cleans, 1 minute of movement, 12 ring rows, and then another minute of movement until you've completed 5 total rounds!

For the dumbbell hang power clean, you hold the dumbbells at the hips. Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

You may also do these with one DB or one KB.

For the minute of movement, you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups.

If you are doing the Ring Row option - just remember that the more parallel your body is to the ground - the more difficult these become. So the further forward your feet are near or in front of the rings, the more difficult the row will be. 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.

If you are doing the bent over row you will hold a head of the dumbbell in each hand or hold one dumbbell in each hand. Keeping the belly tight and chest lifted you will hinge at the hip. If needed you may allow a little bit of a bend at the knee. Allow the arms to hang straight down from the shoulders. Pull the elbows back and in as you bring the weight to your chest. Then lower under control. If you're using a KB, hold it by the ball with your hands turned in so that your elbows can go BACK and shoulder blades pinch together.

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.

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, 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.