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 | Thu, Jun 18 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Nate S |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 6-18-20 | WARM UP 6-18-20 | LEVEL METHOD TESTING CORE ENDURANCE | ANNIE 5-3-2023 | METCON (after Annie) 6-18-20 |
SHRED 6-18-20(Reps) WARM UP Shuttle Jog-2 minutes Bear Crawl-20 m Bunny Hop-20 m --------------------- Band Press-10 reps Band Int/Ext Rotation-10 reps R/L Band Row w/ Pause-10 reps Band Face Pull-10 reps --------------------- Handstand Hold-30 secs Dead Hang w/ Scap Pulls mixed in-30 secs --------------------- Begin Pull Up Work STRICT UPPER PUSH/PULL WORK: 5 sets: Min 1: 5 Pull Ups (in a row, add weight if needed) Min 2: 1 Wall Walk w/ 10 second hold or 30 second handstand hold OR 30 second pike hold Min 3: Palloff Press-8 R/L METCON: 20 minute AMRAP: 2 Agility Ladder Down and Backs 10 DB Hang Clean and Jerks (pair) 10 m Seal Walk 10 DB Up Downs 10 TTB COOLDOWN Overhead Stretch-1 min R/L Banded Bully-1 min R/L |
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