SHRED 11/11/2019
(Reps)
WARM-UP:
500-meter row
40 meter overhead DB carry R/L
5 strict press R/L
5 push press R/L
5 thrusters R/L
5 upright rows R/L
30-second push-up plank hold
30-second upward dog w/ forearm stretch
30-second downward dog with calf stretch
30-second hollow body hold
5 eccentric push-ups
10 scap pulls
10 arch hollows
5 ring rows w/ slow eccentric
3-5 strict pull-ups
5-10 kipping pull-ups
warm-up double unders before beginning if you want to...
-----------------------
SHRED:
* 25-minute cap. Get as far as you can
100-meter run
2 wall walks
30 double unders
4 DB thrusters
5 pull-ups
6 DB hang cleans
7 push-ups
8 cal row
9 wall balls
10 slam balls
11sit ups
12 cal bike
This workout mimics the 12 days of Christmas template. It goes as follows:
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
ETC until you get to
12,11,10,9,8,7,6,5,4,3,2,1
Your score is for reps.
| Laura E | 10rnds +28reps | mod for shoulder | | Tracie | 8RDS+44 Rx | |
|
