Thursday - Shifted Fitness & Performance

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

20 Single Unders

10 KB Deadlifts

5 Yoga Push-ups

150 Meter Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES:

35 Double Unders

25 Russian Kettlebell Swings (70/53)(53/35)

15 Up Downs

Metcon (3 Rounds for reps)

Begin @ 15:00 Mark:

3 SETS

1:00 Max Cal Row

1:00 DBL KB Front Rack Hold (53/35)

1:00 Max Cal Bike

1:00 Max Ring Rows

1:00 Rest
Score total reps for each round

1 Rep for every 10 seconds in front rack hold

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