Shift Workout – July 10th

by | Jul 10, 2016 | group

Have any questions about any of the exercises below? No worries, Check out full demonstration here

Warm up

In teams of 2, complete the following:

75 pull ups (or jumping pullups)

75 barbell walking lunges 95lbs guys/65lbs girls

75 hang cleans 95lbs guys/65lbs girls

75 back squats 95lbs guys/65lbs girls

6x200m sprints

  • break up however you like
  • while FF1 works, FF2 holds a plank
  • keep that up for entire workout except the sprints
  • modify weight as needed
  • set a cone @100m (130 walking paces) and use for the run
  • when FF1 returns, slap hang and FF2 runs the 200m
  • each FF will run 3-200m sprints

 

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