Shift Workout – January 27-29th

In teams of 2: complete as many sets as possible in 20 min (each time through the list is one set)

100m run

100 pull ups or jumping pull ups

100 push ups

100 dumbbell swings – guys use 50lbs and girls use 30 lbs

• alternate movements and both FF’s run the 100m at the same time
• place a cone @50m and run to it and back for 100m
• 50m is 65 walking paces

rest 3 min

each FF hold an accumulated 4 min plank

rest 2 min

each FF do 3 sets of 30 sec side plank (each side)