Undisputed SC – Eagan – Fitness

Warm-up

Performance Fit & Fitness WODs are slightly different today

00:00 – 05:00 | Workout Review

05:00 – 15:00 | General Warm Up, emphasis on shoulders

15:00 – 22:00 | 7 Minutes to work up to working sets

22:00 – 40:00 | Strength Work (Performance & Fitness)

40:00 – 45:00 | Metcon Setup

45:00 – 60:00 | Metcon

Fitness

Complete 3 Rounds of:

8-10 Seated KB Shoulder Press

Rest 1 Minute

30/30sec Side Planks

Rest 1 Minute

1 Minute Double Under Practice

Rest 1 Minute

KB Shoulder Press (3×8-10)

Performance Fitness

Complete 4 Rounds of:

4-6 Seated BB Shoulder Press

Rest 90 seconds

Strict Pull Ups (stopping 1-2 reps before failure)

Rest 90 seconds

Shoulder Press (4×6)

Pull-ups (Record Best Set)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

Rx

15 Ring Push Ups (3″ above ground)

20 Box Jumps 24″/20″

Fitness

15 Push Ups

10/10 Box Step Ups 20″