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Monday - Shifted Fitness & Performance

Monday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

ROWLING!

Play 6 frames! Goal is to get exactly 100m. For every meter over, 1 Air Squat. For every meter under, 1 Push Up.

*Work on rowing technique during this time!

Workout

Metcon (Time)

FOR TIME

500m Row

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

400m Row

20 Russian Kettlebell Swings

300m Row

15 Russian Kettlebell Swings

200m Row

10 Russian Kettlebell Swings

100m Row

5 Russian Kettlebell Swings

-15:00 Hard Cap-

(Score is Time)

Metcon (Time)

@ 18:00 MARK

4 ROUNDS FOR TIME:

400m Run

15 Wall Balls (20/14)

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