Burn - Shifted Fitness & Performance

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Two Rounds:

:30 Jumping Jacks

:30 Run in Place

:15/:15 Runners Lunge

:15/:15 Leg Swings

:30 Single Unders

Metcon

Metcon (5 Rounds for time)

Every 4:00 for 20:00

200 Meter Run

250/200 Meter Row

50 Double Unders
Three Minutes to rest before next metcon

Metcon (Calories)

@ the 23:00 Mark

In Teams of Three:

12 Minute Max Calorie Bike
Three Minute to Rest before situps

Metcon (Time)

@ the 38:00 Minute Mark

For Time:

100 Sit-ups

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