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Monday - Shifted Fitness & Performance

Monday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

:30 Legs only bike

5 Up-Downs + 5 Push-Ups

:30 Arms only bike

10 KB Sumo Deadlift

:30 Bike (arms & legs)

10 Russian KBS

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 15 Burpees

MIN 3 – 20 Russian KBS (53/35)

Metcon (4 Rounds for reps)

@15:00 MARK

TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Plank KB Alt. Taps

MOVT 2 – Alt. Glute Bridge Marches

MOVT 3- KB Sumo Deadlift High Pull (53/35)(35/26)

MOVT 4- 20ft. Shuttle Runs

*Score is round with the lowest amount of reps for each movement

** Goal is to work the entire :20 FOR ALL ROUNDS!

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