Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

100 Meter Run

5 burpee broad jumps

10 Plate Ground to Overhead

15 Glute Bridges

:20 Plank

Metcon

Metcon (Time)

FOR TIME

I. Double DB “Isabel” (35/25)

*Isabel is 30 Snatches for time…

-Rest 3:00-

II. 2 ROUNDS

100m Walking Lunges

100m KB Farmer’s Carry (72/53)

*18 Minute Cap

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

2-4-6-8-etc…

Pull-ups

10-10-10-10-etc…

Wall Balls (20/14)

Finisher

Metcon (No Measure)

TABATA

8 Sets, :20 Work / :10 Off

Tabata 1 – Sit-Ups

Tabata 2 – Hollow Hold

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