Shift Workout – November 22nd-24th

In teams of 2 (alternating) complete the following: 10 burpee pull ups 20 box jumps or box step ups 30 upright rows – 95lbs guys/45lbs girls’ 40 dumbbell snatches – 50lbs guys/30lbs girls 50 body squats 100 jumping jacks 50 body squats 40 dumbbell...

Shift Workout – November 19th-21st

For time, each FF complete the list as fast as possible – must go in order 80 push ups 80 supermans 80 sit ups 80 body squats rest 4 min then do as many burpees as possible in 1:30 ...

Shift Workout – November 16th-18th

In teams of 2, complete the following: 100 butterfly sit ups 50 pull ups 2000m run (alternate 200m – each will run 5x 50 pull ups 100 butterfly sit ups be sure to come up with a game plan alternate until you’ve reached the required reps place a cone @50m...

Shift Workout – November 13th-15th

Stamina – Each FF complete as fast as possible 50 jumping jacks 40 butterfly situps 30 pull ups – do as many as possible then finish with jumping pull ups 20 box step ups/step downs (if no box, use bench or back of engine) 10 air squats 20 box steps ups 30 burpees 40...

Shift Workout – November 10th-12th

In teams of 2, complete the following list as fast as possible 100 alternating dumbbell snatches (from a hang position) 100 dumbbell swings 100 goblet squats only one FF working at a time dumbbell snatches from a hang position means do not go all the way to the...

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