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Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

100m Jog

5/5 Single Arm DB Front Squats

5 Tall Planks to Down Dog

5/5 Moose Antlers

5/5 Single Arm DB Thrusters

Workout

Metcon (6 Rounds for reps)

EVERY 3:00 FOR 6 SETS

20/15 Cal Bike

Then Max Reps of…

Sets 1 & 4 – Max DB Front Squats (50/35)(40/25)

Sets 2 & 5 – Max DB Push Press

Sets 3 & 6 – Max DB Thrusters

Metcon (Time)

@21:00 MARK

FOR TIME:

3-6-9-12-15-18

Plate G2OH (45/35)

Ring Row

Push-Up

*10:00 Hard Cap

Finisher

Metcon (No Measure)

5:00 Slow Pedal On Bike or Rower

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