Thursday - Shifted Fitness & Performance

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 Minute AMRAP:

20 Single-Unders

10 KB Deadlifts

:20 Hollow hold

-Rest 1:00-

3 Minute AMRAP:

20 Fast Singles

7 KB Sumo DL High Pull

20 Hollow Flutter Kicks

Then…

:20 High Jump Singles

:20 Penguin Jumps (No Jump Rope)

:20 of Double Under attempts

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Russian KBS (70/53)(53/35)

Up-Downs

Double Unders

-15:00 Time Cap-

Metcon (3 Rounds for reps)

@ 18:00 MARK

EMOM x 12 MINUTES

MIN 1 – :45 Max Box Jump Overs (24/20)

MIN 2 – :45 Max Walking Lunges

MIN 3 – :45 Max Box Dips

MIN 4 – :45 Max Cal. Bike

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