Burn - Shifted Fitness & Performance

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Two Rounds:

10 Cal Row

20 Single or Double Unders

100 Meter Run

Then Line Drills:

Toy Soldiers

Ostrich Walk

Quad Pulls

Lunge with Rotation

Duck Walk

Metcon

Metcon (Time)

35/30 Cal Bike for Time

*3 Minute Cap

-1:00 rest-

Metcon (AMRAP – Reps)

3 MINUTE CLOCK:

1 Up Down + 1 Jump Squat

For Max Reps

Metcon (Time)

35/30 Cal Bike for Time

*3 Minute Cap

-1:00 rest-

Metcon (AMRAP – Rounds and Reps)

3 MINUTE AMRAP:

4 Sit- ups

4 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

60 Double Unders

15/12 Cal Row

15 DB Hang Power Cleans (40/25)

15 Sit-Ups

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