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Wednesday - Shifted Fitness & Performance

Wednesday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

250m Row

7 Boot Strappers → Air Squats→ Air Squats w/ Tempo (32X1)

7 Knee Push-ups → Push Ups → Negative Push ups

7 Scap Pull-ups → Kip Swings → Big Kip Swings

7 Sit-ups → :20 Hollow Hold→:20 Hollow Rocks

→ = progress to movement each round

Workout

Metcon (6 Rounds for reps)

EMOM x 24 MINUTES*

MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (53/35) (For Feet)

MIN 4 – Ab Mat Sit-Ups

*:45 work / :15 rest for all movements

*Score each round separately for reps

*Every 4 ft. = 1 rep on the Farmers Carry

Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS

25 Glute Bridges

immediately into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

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