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Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

50’ Shuttle Jog

10 Box Step-Ups

8/8 SA Ring Rows

4 Roll-Outs

Workout

Metcon (4 Rounds for time)

EVERY 4:00 FOR 4 SETS

400m Run

12 Russian KBS (53/35)(35/26)

9 Ring Rows

6 Box Jumps (24/20)

*Score time completed each round

Metcon (Calories)

@ 22:00 Mark

10 Sets:

:30 MAX Cal Bike

:30 Rest

*Score total amount of calories

**Compare score to 08/30/19

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