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 | Mon, Dec 12 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 12-12-22 | WEIGHTLIFTING 12-16-24 | METCON 12-16-24 | WARM UP 12-16-24 |
SHRED 12-12-22(Reps, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2 sets: Deadlift Air Squat Inchworm Into 4 Shoulder Taps ---- Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Spiderman w/ Thoracic Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs METCON The Chief with Deadlifts 5-3 min AMRAP's, 1 min REST between: 3 Deadlift 6 Push Up 9 Air Squats *start at the beginning after each three minute cycle. Tip: Try to match your beat what you hit each time. We are looking for FAST pace and quick transitions. Rx+: 225/155 OR 80/60 pair Rx: 185/125 OR 70/50 pair Rx2: 135/95 OR 50/35 pair, Sub Incline Push Ups Rx3: 115/75 OR 35/25 pair, Sub Incline Push Ups MODWOD 1: 95/65 OR 25/20 pair, Sub Incline Push Ups MODWOD 2: 75/55 OR 20/15 pair, Sub Incline Push Ups
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