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Wednesday - Shifted Fitness & Performance

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

1:00 Pigeon

1:00 Iron Crosses

1:00 Scorpions

Then…

2 ROUNDS

:30 Bike @conversational pace → :30 Bike @moderate pace

5/5 DB Strict Press → 5/5 DB Push Press

10 Alt. Step-Ups → 5 Box Step- Overs

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 15 DB Push Press (40/30)(30/20)

MIN 3 – 10 Box Jump Overs

Finisher

Metcon (No Measure)

2 Rounds:

1:00 Wall Sit

-:15 Rest-

1:00 Hollow Rocks

-:15 Rest-

1:00 Single Leg Glute Bridge (R)

-:15 Rest-

1:00 Single Leg Glute Brdige (L)

-:15 Rest-

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