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 | Tue, Jul 28 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 7-28-20 | WARM UP 7-28-20 | PULL UP COMPLEX 7-28-20 | METCON 7-28-20 |
SHRED 7-28-20(Time) WARM UP Jog-200 m Frankensteins-20 m Monster Walks-20 m Side Shuffle-20 m High Knees-20 m Butt Kickers-20 m Run-200 m ---------------- Front to Back Leg Swings-10 reps R/L Side to Side Leg Swings-10 reps R/L Calf Stretch on Rig-30 secs R/L Every 5 minutes x 5 sets complete: 200 m Run 20/15 Calorie Row 200 m Run Score is all times added up! Goal: Finish each set in 3 minutes or less! Keep an aggressive pace. If needed scale to: 150 m Run 15/12 Calorie Row 150 m Run OR increase to 300/25-20/300 if you are a cardio beast. COOLDOWN ROMWOD |
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