SHRED 8-1-22
(Reps, Rx2, Rx3)
WARM UP
30 ON/15 OFF x 2 sets:
Air Squats
Russian Swing
90-90 Hip Rotations
Frog Pose
Glute Bridges
Praying Pose+Horizontal Plate Press
Downward Dog Shoulder Taps
METCON
3 Total Rounds, cycling through
2 Minute Timer:
250/200 m Ski
MAX rep Med Ball Sit Up (behind head and in front, feet butterflied)
REST 1 Minute
2 Minute Timer:
200 m Run
MAX rep Wall Ball
REST 1 minute
2 Minute Timer:
250/200 m Row
MAX rep Walking Staggered Stance RDL
REST 1 minute
2 Minute Timer:
500/400 m Bike Erg
MAX rep Heels Elevated Goblet Squat
REST 1 minute
Start at different stations to share machines. If there are more than 8 people, can sub .4/.3 assault bike for bike erg.
Rx: 20/14 for sit up and wall ball, 50/35 pair, 50/35 single
Rx2: 14#/10 for sit up and wall ball, 35/25 pair, 35/25 single
Rx3: 10/6 for sit up, 14#/10'-10#/9' for wall ball, 25/20 pair, 25/20 single
MODWOD 1: No weight for sit up, 10#/8'-6#/8, 20/15 pair regular DB RDL, 20/15 single, 200/150 m Ski, 150 m Run, 200/150 m Row, 400/300 m Bike Erg
MODWOD 2: Assisted Sit Ups, 10#/8'-6#/8', 20/15 pair regular DB RDL, Sub Air Squats, 175/125 m Ski, 100 m Run, 175/125 m Row, 300/250 m Bike Erg
| Vince | 221 Rx2 | 20# WB, 35 # KB |
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