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Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – Burn

Warm-up (No Measure)

3 Sets:

100 Meter Run

Banded Monster Walks – 15 steps each side

20 Banded Glute Bridges

5 Inch Worms with upward and downward dog

Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

4 DB Thrusters

(50/35)|(40/25)

6 Toes 2 Bar

100m Run

*Partner 1 completes one

full round while Partner 2

rests. Then switch.

(Score is Rounds + Reps)

Metcon (Calories)

@ 20:00 Mark:

10 min EMOM:

10/8 Cal Bike

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