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Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 PVC Passes

5 Behind Neck Push Press

10 Dead Lifts

5 Up-Down PVC Over

10 Air Squats

Dumbbells Out…

2 Rounds:

10/10 SA DB High Pulls

5/5 SA DB Strict Press

8 Alt. Hang Dumbbell Snatches

Workout

Metcon (Time)

10 rounds for time of:

16 Alternating Dumbbell Snatches (40/25)

10 Bar-Facing Burpees

*-15:00 Hard Cap-

Finisher

Warm-up (No Measure)

3 Sets:

15 Glute Bridges

1:00 Glute Bridge Hold

15/15 Fire Hydrants

:30/:30 Fire Hydrant Hold Each Leg

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