Shifted Fitness & Performance – Group Class


Back Squat (E3x 9min 5 reps @80%)

Metcon (AMRAP – Reps)

Performance Part B:

Against a 5 min clock

500 meter row

50 kettlebell swings

Max Strict pull ups

Rest 5 Min and repeat


Four Rounds of the Following

Back Squat (8-10 reps)

Followed by:

Prone Plank x 8 reps each arm

Strict Pull-ups x 8 reps

Metcon (AMRAP – Reps)

Against a 5 minute running clock, complete:

500 Meter Row

50 Kettlebell Swings (24/16 kg)

Burpeesx Max reps

Rest 5 minutes between sets, and complete a total of two sets.

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