Shift Workout – September 14th – 16th

As a crew, see how many pull ups you can do in 5 min

rest 3 min

Complete 3 sets as fast as possible:

800m run (1/2 mile)

30 dumbbell swings 40-60lbs guys/20-40lbs girls

30 butterfly sit ups

• place a cone at 50m (65 walking paces) and run to it and back 8x for 800m run
• use kettle bell if you have them
• if you do not have dumbbells, be creative and use something like a hose roll or foam bucket