9.28.16 - Shifted Fitness & Performance

9.28.16


Shifted Fitness & Performance – Group Class

Performance

Power Clean (Five sets of 2.2.2 )

Rest 10 seconds between doubles and 2-3 minutes between sets

Fitness

Four sets of the following:

Deadlift (8 reps at 3011)

Double-Unders (60 seconds of practice)

Strict Pull-Up (6 reps at 2110)

Performance

Perf: Metcon (3 Rounds for time)

Three sets of:

100 Double Unders

30 Kettlebell Swings

20 Box Jumps

Rest 3 minutes

Fitness

Fit: Metcon (3 Rounds for time)

Three Sets of:

Row 350 Meters

Farmer’s Walk x 200 Meters

Rest 3 Minutes

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