Burn - Shifted Fitness & Performance

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Cal. Bike

5/5 Single Arm DB Cleans

10 Alt. Step-Ups

5/5 Single Arm Ring Row

Metcon

Metcon (5 Rounds for reps)

EVERY 3:00 x 5 SETS

11/8 Cal Bike

10 Dumbbell Cleans (40/25)

10 Box Jumps (24/20)

10 Ring Rows
If you want an extra challenge go for pull-ups instead of ring rows if you can make it under the time cap. Rx plus will be pull-ups and Rx will be ring rows

Metcon (AMRAP – Reps)

@ 20:00 Mark

3 ROUNDS

STATION 1

:30 Bike Sprint

1:00 Max Push-ups

STATION 2

1:30 Row or Bike at Moderate Pace

STATION 3

:30 Bike Sprint

1:00 Max Push-ups

STATION 4

1:30 Row or Bike at Moderate Pace
Score total calories and total pushups for all three rounds

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