Delicious concrete....

ADVANCED
"Shift-Shaper-ADV"
20, 25, 30, 35, 40, 45, 50, 55
You pick the corresponding reps above to match any of the movements below.  Only 1 movement per rep scheme. They can be completed in any order you like, but you must finish one movement before moving on to the next one.
30 min Time Limit:


Deadlifts 95/65lbs
Pull Ups
Burpees
Front Squats 95/65lbs
V-Ups
Jumping Squats
KB Swings 1.5/1pd
Box Jumps 20"

FIRE-BREATHER

"Shift-Shaper"

20, 25, 30, 35, 40, 45, 50, 55

You pick the corresponding reps above to match any of the movements below.  Only 1 movement per rep scheme.  They can be completed in any order you like, but you must finish one movement before moving on to the next one.

30 min Time Limit:

Snatch 95/65lbs

Pull Ups C2B

Burpees

Overhead Squats 95/65lbs

T2B

Jumping Squats

KB Swings 2/1.5 pd

Box Jumps 24"

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