Monday - Shifted Fitness & Performance

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Mountain Climbers

6 Step Overs

4 DB Strict Press

Metcon

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 10 DBL DB Hang Power Clean & Jerk (40/25)

MIN 2 – 10 Up-Down Box Jump Over (24/20)

Metcon

@ 15:00 Mark – Complete these two station two times through.

Run: Metcon (2 Rounds for time)

STATION ONE:

On a 3:00 Clock:

400 Meter Run

Rest the remaining time

Situp: Metcon (2 Rounds for reps)

2:00 Max Sit-ups

Rest 1:00

then back to run again

Optional Finisher

Metcon (No Measure)

1:00 Glute Bridge Hold

:30 Single Leg Glute Bridge Hold (right)

:30 Single Leg Glute Bridge Hold (left)

-Rest :30 and Repeat

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