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 | Mon, Dec 19 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Louise |
| SHRED 12-19-22 | WARM UP 12-19-22 | METCON 12-19-22 | WEIGHTLIFTING 12-19-22 |
SHRED 12-19-22(Reps, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2: Jump Rope Step Ups Plate to Overhead Band Pull Apart ----- Inchworm + Upward Dog-3 reps Cat-Cow-10 reps Jane Fonda-10 reps R/L Donkey Kick-10 reps R/L Glute Bridge-10 reps Downward Dog-30 secs METCON 10 Minute AMRAP: 1-2-3-4-5-6-7-8-9-10 etc. Devil Press 2-4-6-8-10-12-14-16-18-20 etc. Box Jump REST 2 minutes 10 Minute AMRAP: 10 Toes to Bar 10/7 Calorie Bike REST 2 minutes 10 Minute Timer: 100 Double Unders 50/40 Calorie Ski 50 Double Unders MAX Calorie Ski SCORE=calorie ski Rx: 35/25 pair, 24''/20'' Rx2: 25/20 pair, 24''/20'' step ups allowed, Sub Hanging Leg Raise, 150 Singles, 75 Singles Rx3: 20/15 pair, 20''/16'', step ups allowed, Sub KTC, 100 Singles, 50 Singles MODWOD 1: Sub Bodybuilder for Devil Press, 20''/16'' step ups, Lying Toes to Bar, 80 Plate Taps, 40 Plate Taps, 40/30 Calorie Ski MODWOD 2: Bodybuilder to Box, Plate Step Up, Lying Toes to Bar, 60 Plate Taps, 40 Plate Taps, 30/25 Calorie Ski
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