Burn - Shifted Fitness & Performance

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

20 alternating “over your partner” burpees (10/person).

Then …

Medicine Ball Throw Warm-Up w/partner:

10 Chest passes (5/person)

10 Over the head throws

10 Side Rotation throws

10 Partner Wall Ball Tosses

Metcon

Metcon (Time)

FOR TIME

200m Partner Med. Ball Run (20/14)

100 Wall Balls (20/14)

80 Cal Bike

60 Burpees

200m Partner Med. Ball Run

*20:00 CAP

*P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners any way.

Metcon

Metcon (AMRAP – Reps)

Two Rounds 1:00 Stations

Max Dumbbell Push Press (50/35)(35/20)

Max Dumbbell Floor Press (50/35)(35/20)

Max V-ups

-1:00 Rest-

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