Monday - Shifted Fitness & Performance

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2:00 Bike (:30 EZ, :30 Hard)

Immediately into …

2 ROUNDS

5/5 Single Arm Russian Kettlebell Swings

10 Jumping Air Squats

5/5 Single Leg Glute Bridge-Ups

5 Straight Arm Kettlebell Swings

5 High Pull + Punch Kettlebell Swings

Workout

Metcon (Time)

4 ROUNDS FOR TIME

25 Cal Bike

25 Kettlebell Swings (53/35)(35/26)

-16:00 Time Cap-

Metcon (5 Rounds for time)

@ 20:00 MARK

5 SETS

200m Run

10 Burpees

-Rest 1:00 b/t Sets

-15:00 CAP-

*Score is time each round

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