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Wednesday - Shifted Fitness & Performance

Wednesday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Easy Bike

10 Sampson Lunges

20 KB Deadlifts

into…

2 ROUNDS

1:00 Moderate Bike

16 Alt. Lunge Steps (Bodyweight)

12 Russian KB Swings

into…

3 ROUNDS

:30 Hard Bike

8 Goblet Lunges

6 American KB Swings

Workout

Metcon (4 Rounds for reps)

4 SETS

2:00 Max Cal Bike

1:00 KB Swing (53/35)|(35/26)

1:00 KB Reverse Goblet Lunges

-1:00 Rest b/t Sets-

(Score is Reps)

*Same weight for both movements

Finisher

Metcon (No Measure)

TABATA, 4 ROUNDS EA. MOVEMENT- :20 ON / :10 OFF

TABATA 1 – Hollow Hold

-Rest 1:00-

TABATA 2 – Deadbugs

-Rest 1:00-

TABATA 3- Fire Hydrants W/ Band (4 rds/each leg)

*Complete all 4 Rounds of T1 then transition to T2, Then T3

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