Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS…

25ft. Toe walk

10 Alt. Lunges

25ft Heel walk

5/5 Side Plank Rotations

25ft. High knees

10 Bodyweight Good Mornings

25ft. Butt kickers

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

30 Alt. Lunges

15 DB Push Press (40/25)

:30 Plank Hold

Workout

Metcon (Time)

For Time:

18-15-12-9-6-3

Calorie Row

Toes to Bar

Metcon (No Measure)

Accessory Work:

Three Sets:

12 Tempo Bench or Box Dips (21X1)

8 Strict Pull-ups

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