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 | Thu, Jan 19 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 2-22-24 | WARM UP 1-19-23 | SKILL WORK 1-19-23 | METCON 1-19-23 |
SHRED 2-22-24(Time, Rx2, Rx3) WARM UP: Shuttle Run-1 min PVC Walking OH Lunge-20 m PVC Passthrough-10 reps --- 2x: 10 Russian Swing 10 Goblet Squat 10 Hip Rotation R/L 5 Half Kneeling Adductor Stretch R/L 5 Swimmers --- Spiderman to Hammy-30 secs R/L Hip bridge Hold-30 secs Downward Dog-30 secs --- METCON 5 Rounds For Time: 15/12 Calorie Ski 20 m DB Overhead Lunge (single)* 20 Russian Swing 15 Matador Leg Raise 10 Dumbbell Front Squat *Switch arms halfway. Goal: Sub 25, CAP 31 minutes. Rx: 35/25 OH Lunge, 50/35 pair, 53/35 Swing Rx2: 25/20 OH Lunge, 35/25 pair, 53/35 Swing, Tuck knees as needed Rx3: No weight on lunge, 25/20 pair, 35/26 Swing, Tuck Knees as needed MODWOD 1: Sub Reverse Lunge 16 reps, 26/20 Swing, Sub Lying Toes to Bar, 20/15 pair MODWOD 2: Sub Step Ups x 16 reps, 20/15 Swing, Sub Lying Toes to Bar, 20/15 Goblet Squat Planned: Thu,Feb22,2024 Thu,Jan19,2023
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