Shifted Fitness & Performance – Group Class
Performance
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
Fitness
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.