Shift Workout – June 20-22nd

With 1 FF working at a time, complete the following

5 sets of:

max push ups

max pull ups

• FF1 does max push ups right into max pull ups then FF2 goes…FF3… complete the pattern until you have done 5 sets

rest 5 min

In groups of 2, complete 4 – 200m sprints

• place a cone @100m (130 walking paces) FF1 runs down to the cone and back and touches FF2’s hand. FF2 goes down and back to touch FF1’s hand. Repeat pattern until all FF’s have done 4 sets

rest 4 min

hold an accumulated 4 min plank