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Tuesday - Shifted Fitness & Performance

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP (TEAMS OF 2)

200m Partner Med Ball Run (partners can switch carrying the Med ball any way)

Then…

1 ROUND EACH*

P1: 10 Burpees w/Jump over the Med Ball

P2: Alt. Plank Taps

*P1 is the pacer. When they finish their 10 burpees, they’ll high five their partner and switch!

Then…

200m Partner Med Ball Run (partners can switch carrying the Med ball any way)

Skill

Warm-up (No Measure)

ON A 5 MINUTE RUNNING CLOCK …

Double-Under Practice

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Med Ball G2OH (20/14)

20 Med Ball Front Squats

30 Double-Unders

Metcon (AMRAP – Reps)

@ 15:00 MARK

EMOM x 15 MINUTES

MIN 1 – MAX Burpees

MIN 2 – 5 DBL DB Arnold Press + 5 DBL DB Bent Over Row (Athletes Choice)

MIN 3 – :45 MAX V-Ups (Scale to Tuck-Ups)

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