Burn - Shifted Fitness & Performance

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Two Rounds

:30 Bike

100 Meter Run

10 Russian KBS

15 Sit-Ups

10 Alt. Lunges

20 Plate Hops

10 American KBS

Metcon

Metcon (AMRAP – Rounds and Reps)

4 MINUTE AMRAP

8 Jump Squats

8 Push-ups

-1:00 Rest-

Metcon (AMRAP – Reps)

4:00 CLOCK

200m Run then

MAX Burpee Box Step-Overs (24/20)

-1:00 Rest-

Metcon (AMRAP – Rounds and Reps)

4 MINUTE AMRAP

20 Doubles Unders

10 Alt Lunges

-1:00 Rest-

Metcon (AMRAP – Reps)

4:00 CLOCK

200m Run then

MAX Burpee Box Step-Overs (24/20)

Metcon

Metcon (Time)

40-30-20-10

Kettlebell Swing (53/35)

Lunges

Sit-Ups

*10 Minute Cap

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