Tuesday - Shifted Fitness & Performance

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2:00 Bike (:30 EZ/ :30 Hard for 2:00)

2 ROUNDS

5/5 Single Arm Ring Row

10 Air Squats

5/5 Single Arm DB Strict Press

Metcon

Metcon (4 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

Tabata 1 – Bike for Cal

Tabata 2 – Ring Row

Tabata 3 – Jumping Air Squat

Tabata 4 – DB Strict Press (30/15)
There will be four spaces for scoring. In the first score your total bike calories for all 8 rounds, in the second score your total ring rows for all 8 rounds, etc…

Metcon

Begin at 20:00 Mark

Metcon (4 Rounds for reps)

3:00 STATIONS, 1:00 REST BETWEEN STATIONS

STATION 1

Max Lunges

STATION 2

Max Wall Sit – every break 3 burpees

STATION 3

Max Calorie Row

STATION 4

Max Plank Push-ups
*Score total reps. Wall Sit is worth 30 Reps – subtract your burpee penalty from your total reps.

Leave a reply

Your email address will not be published. Required fields are marked *