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Monday - Shifted Fitness & Performance

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200m Jog

Immediately into …

8 ROUNDS, :20 ON / :10 OFF

Movement 1 – Air Squats

Movement 2 – High Knees

Movement 3 – Alt. Step-Ups

Movement 4 – Butt Kickers

Immediately into …

200m Run

Workout

Metcon (Time)

3 ROUNDS FOR TIME

50 Air Squats

400m Run

25 Box Jumps (24/20)

-20:00 Time Cap-

Finisher

Metcon (No Measure)

3 SETS:

40 Alt. Hollow Flutter Kicks (20 per leg)

8 Push-Ups @31X1*

1:00 High Plank Hold

*Main focus here is on the :03 descent

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