16d • 🔥Free Workouts
June 5th
⚡ C SHIFT — WORK CAPACITY 🔥
Free Workout · Friday Drop
WARM-UP:
Jump rope — x2 min
Inch Worms — x10
KB Deadlift — x10
Walking Lunges — x10/leg
THE WORKOUT — EVERY 5 MIN, 3 ROUNDS:
21 Dumbbell Deadlifts
15 Hang Power Cleans
9 Push Press
🟢 Foundation — M up to 35lb / F up to 20lb
🔵 Operator — M 35-50lb / F 20-35lb
🔴 Elite — Barbell Cleans 115/85
CORE (after workout):
Plank Shoulder Tap — 3x20 / 3x24 / 3x30
Russian Twist — 3x20 / 3x24 / 3x30
Rest 30-45s
GRIP — DEAD HANG
🟢 3x max — 🔵 3x max — 🔴 3x max + load
Coach Note: Start moderate, finish hard. Sprint round 1 = die in round 3. Pace it.
Drop your finish time + level 👇
Show up. Do the work. Own Your Shift. 🔥
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June 5th
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