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Tuesday - Shifted Fitness & Performance

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Single-Unders → 30 Double-Unders

5/5 Single Arm DB Deadlift (DB inside the feet)

10 Alt. Single DB Lunges (Hold DB Horizontally)

10 Iron Crosses

5/5 Hang DB Snatch

10 Alt. DB Overhead Lunges (Right arm)

5/5 DB Snatches from the ground

10 Alt. DB Overhead Lunges (Left arm)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

8 DB Snatches (Right Arm) (50/35)(35/20)

8 Alt. DB Overhead Lunges (Right Arm) ((50/35)(35/20)

50 Double-Unders

8 DB Snatches (Left Arm) (50/35)(35/20)

8 Alt. DB Overhead Lunges (Left Arm) (50/35)(35/20)

-Rest 3:00-

Repeat AMRAP!

*Pick up where you left off

Finisher

Metcon (No Measure)

3 SETS

:30 Hollow Hold

30 Weighted Russian Twists (each side)

:30 Side Plank (R/L)

30 Superman (hold :02 @ top)

*Rest as needed in b/w sets

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