Burn - Shifted Fitness & Performance

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

High Knees down and back

5/5 DB Hang Power Clean

Butt Kickers down and back

5/5 DB Strict Press

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 DB Hang Power Cleans (40/25)

MIN 3 – 200m Run

MIN 4 – 15 DB Shoulder to Overhead (40/25)
Each run is worth four reps

Metcon

@20:00 Mark Begin the following

Metcon (AMRAP – Rounds and Reps)

4 MINUTE AMRAP

100m Row

10 Plate G2OH (45/25)

*Rest 1 Minute and Repeat – pick up where you left off

*Rest 1 Minute before starting next section

Metcon (AMRAP – Rounds and Reps)

4 MINUTE AMRAP:

10 Plate Step-ups (45/25)

10 Plate Push Press (45/25)

*Rest 1 Minute and Repeat – pick up where you left off

Leave a reply

Your email address will not be published. Required fields are marked *