Burn - Shifted Fitness & Performance

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

400 Meter Jog

10 Leg Swings Each Leg

Ostrich Walk Down and Back

10 Alternating Groiners

10 Calorie Sprint on Bike

Metcon

Metcon (Time)

8 ROUNDS FOR TIME

12/10 Calorie Bike

200m Row

*Partners alternate rounds

*18 Minute Cap
Parnter A does bike and row while Partner B rests then switch. Looking for 2 minute rounds or less.

Metcon

@22:00 Mark

Runs should be done under 18:00 including rest.

800m Run (Time)

Max Effort 800m Run
3:00 Rest

600m Run (Time)

Max Effort 600m Run
2:00 Rest

400m Run (Time)

Max Effort 400m Run
1:00 Rest

200m Run (Time)

Max Effort 200m Run

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