Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Up-Downs

5/5 SA DB Deadlift

5/5 SA Hang DB Snatch

:20 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES:

30 Burpees

30 Alt. DB Snatch (50/35)(35/20)

30 Sit-Ups

Metcon (AMRAP – Rounds and Reps)

-AT 20:00-

FOR TIME:

10-9-8-7-6-5-4-3-2-1

DB Suitcase Deadlift (35/25)(25/15)

DB Strict Press

*5 Up-Downs after each full round.

*-12:00 Hard Cap-

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