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 | Tue, Sep 27 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 9-27-22 | WARM UP 9-27-22 | SKILL WORK (before metcon) 9-27-22 | METCON 9-27-22 |
SHRED 9-27-22(Reps) WARM UP: 30 ON/15 OFF x 2 Goblet Squat Russian Swing Hip Rotation (half R/L) ---- Half Kneeling Adductor Stretch-5 reps R/L Spiderman to Hammy-30 secs R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Praying Pose-30 secs Downward Dog-30 secs WEIGHTLIFTING Week 2 of 3 15 Minutes Every 3 minutes x 5 sets: 5 Tempo Squats (3/1/1/1 tempo) 3 second descent 1 second pause in bottom 1 second ascent 1 second pause between reps. *Go heavier than last week on ALL sets. METCON 20 min AMRAP: 200 m Run 20 Air Squats 20 Russian Swing 20 Sit Ups (no anchor)
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