Wednesday - Shifted Fitness & Performance

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

Play a game- Rock, Paper, Scissors Over a Rower!

Then…

AMRAP X 7 MINUTES…

10 Cals on Bike or Rower

10 Russian Twists w/ Medball

10 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)

10 Med Ball Ground to OH

10 Med Ball Alt Lunges

10 Med Ball Sit-ups

Workout

Metcon (Time)

FOR TIME:

50-40-30-20-10

Cal Bike

Sit-up

Alternating DB Snatch (50/35)(40/25)

-25:00 Time Cap-

Finisher

Metcon (No Measure)

1:00 Banded Hamstring Stretch

1:00 Glute Stretch W/ Band

1:00 Adductor Stretch W/ Band

1:00 DBL Hamstring Stretch

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