Burn - Shifted Fitness & Performance

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200 Meter Run

200 Meter Row

10 Leg Swings Each Leg

10 Groiners

10 Yoga Push-ups

10 Burpees

Metcon

Metcon (4 Rounds for time)

EVERY 4:00 x 16:00

400m Run

15 Plate Ground to Overhead (45/25)

10 Push-Ups

Metcon

Metcon (Time)

@ 20:00 Mark:

On 3:00 Clock

Row 500m (plank hold remaining time)

*Score time for row

-1:00 Rest-

Metcon (Time)

35 Burpees For Time

*3 Minute Cap

-1:00. Reset-

Metcon (Time)

On 3:00 Clock

Row 500m (plank hold remaining time)

*Score time for row

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