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Thursday - Shifted Fitness & Performance

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 Minute moderate pace on bike or rower

Mobility: 1 Minute on each side calf stretch on plate

2 Rounds:

50 single Unders

5 Up-Downs

10 Air Squats

Metcon

Metcon (AMRAP – Reps)

16 Minute EMOM:

1) 30 Double Unders + 10 V-ups

2) 6 Cal Row + 10 Plate G2O (45/35)

Metcon (Time)

@20:00 Mark

Four Rounds:

100m Single Arm Farmer Carry (Switch arms at 100m Marker) As Heavy as Possible

:30 L-Sit

100 Meter Gun Hold (45/25)

1:00 Plank

Finisher

Metcon (Distance)

Collect distance for Marathon Challenge!

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