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Wednesday - Shifted Fitness & Performance

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Stop Sign Run…

Line Drills…

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Tin Men

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Immediately after Line Drills 2 Rounds of…

10 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (3 second negative)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 Superman Hold / :30 Alt. V- Ups

MIN 2 – :30 Fast Singles or DU Practice / :30 Squat Hold

.

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups

*400m Run After Each Full Round
-20:00 CAP-

Finisher

Warm-up (No Measure)

Flow Stretching:

1:00 Dragon Pose

1:00 Sampson Stretch

1:00 Downward Dog

1:00 Forward Fold

1:00 Scorpions

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