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Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Row (EZ → MOD Effort)

25ft. High Knees

1:00 Bike (Mod Effort)

25ft. Butt Kickers

100m Run (Hard Effort)

10 Straight Leg Swings (forward/back + Side to Side)

Workout

Metcon (Time)

FOR TIME:

1000m/ 750m Row

800m Run

40/30 Cal Bike

-Rest 4:00-

40/30 Cal Bike

800m Run

1000/ 750m Row

-26:00 Hard Cap-

Finisher

Metcon (No Measure)

3 ROUNDS FOR QUALITY

30 Banded Hamstring Curls

30 Banded Glute Bridges

30 Banded Good Mornings

*Rest as needed in b/w sets, but complete all movements unbroken

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