Burn - Shifted Fitness & Performance

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row

5/5 Single Arm DB Thrusters

10 Ring Rows or Scap Pull-Ups

Metcon

Burn Jackie (Time)

“JACKIE”

FOR TIME

1000m Row

50 DB Thrusters (25/15)

30 Pull-Ups or Ring Rows

*12:00 Time Cap

Metcon

Metcon (AMRAP – Reps)

STATION 1

Max Kettlebell Swings (53/35)…every minute perform 5 Burpees

*Rest 1:00

Metcon (Calories)

STATION 2

Max Cal Bike…every minute perform 5 Burpees

*Rest 1:00

Metcon (AMRAP – Reps)

STATION 3

Max Leg Raises…every minute perform 5 Burpees

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