Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Step-Ups

50 Alternating Lunges

50 Up Downs

800m row (switching every 200m)

10 Minute Cap

*Split Reps Evenly, but Partition However You Would Like.

Workout

Metcon (3 Rounds for reps)

3 ROUNDS FOR MAX REPS:

1:00 MAX Wall Balls (20/14)

1:00 MAX KB Sumo Dead Lift High Pulls (53/35)

1:00 MAX Box Jumps (20)

1:00 MAX DB Push Press (40/25)

1:00 MAX Cal Row

-1:00 Rest-

*Score is total amount of reps of each round..(All WB + SDHP + BJ + PP + Row each round)

Finisher

Metcon (No Measure)

NOT FOR TIME:

3 Rounds:

50 ft. Walking Plate Gun Hold (35/25)

50 ft. Walking OH Plate Hold (35/25)

1:00 High Plank

-:30 Rest-

*No rest in b/w movements

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