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Monday - Shifted Fitness & Performance

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

1 ROUND (7 MIN CAP)

200m Row

5 Inch Worms w/push-up

150m Row

10 Glute Bridge-Ups

100m Row

10 Ring Rows

50m Row

10 Air Squats

Workout

“ALL IN” (8 Rounds for distance)

4 SETS

:30 Max Meter Row

:30 Rest

-Rest 2:00-

4 SETS

:30 Max Meter Row

:30 Rest

*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.

Metcon (AMRAP – Reps)

6 ROUNDS WITH A PARTNER

P1 – 1:00 Plate Gun Hold

P2 – MAX Alt. Reverse Lunges

*P2 does as many reverse lunges as they can, while P1 does the 1:00 Gun hold. At the 1:00 mark- SWITCH!

Finisher

Warm-up (No Measure)

3 SETS

10 Rower Pike Ups

10 Superman

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