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Wednesday - Shifted Fitness & Performance

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200m Run

25 ft. Of The Following Movements…

Ultimate Stretch

Inch Worms

Tin Men

Quad Pulls

Swimmers Walk

High Knee’s

Butt Kickers

Kareoke

Extended Warm-up

Metcon (No Measure)

Spend 8 Minutes Warming Up…

Pull-ups

Bar Muscle Ups

HSPU

Metcon

12 Days of Thankfulness (Time)

1 – 100 Meter Run

2- Bar Muscle Ups

3 – DB Thrusters (50/35lbs)

4 – Chest to Bars

5- Handstand Push-ups

6 – Box Jumps (24/20″)

7 – Kettlebell Swings (36/24kg)

8- Ring Dips

9 – Toes to Bar

10 – DB Stationary Lunges (50/35lbs)

11 – Burpee’s

12 – Man Makers (50/35lbs)

To be completed like the 12 Days of Christmas song…

200m

then…

2 BMU

200m Run

then…

3 DB Thrusters

2 BMU

200m Run

And So On!
-30:00 TIME CAP-

Metcon (Time)

BURN VERSION

1 – 100 Meter Run

2- 200 Meter Row

3 – DB Thrusters (50/35lbs)

4 – Pull-ups

5- DB Push Press (50/35)

6 – Box Jumps (24/20″)

7 – Kettlebell Swings (36/24kg)

8- Bench/Box Dips

9 – V-ups

10 – DB Stationary Lunges (50/35lbs)

11 – Burpee’s

12 – Man Makers (50/35lbs)

To be completed like the 12 Days of Christmas song…

200m

then…

2 BMU

200m Run

then…

3 DB Thrusters

2 BMU

200m Run

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