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 | Tue, May 23 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 5-23-23 | WARM UP 5-23-23 | METCON 5-23-23 |
SHRED 5-23-23(Time, Rx2, Rx3) WARM UP EMOM x 10: 1. Air Squat 2. Romanian Deadlift (light DB's or barbell) 3. Reverse Lunge 4. Hip Rotation (switch halfway) 5. Samson Stretch (switch halfway) 6. Pigeon Pose (switch halfway) 7. Alt Scorpion 8. Supine Leg Swing 9. Glute Bridges 10. Upward Dog/Downward Dog (30 secs each) --- COOLDOWN 2x: Saddle-1 min Pigeon Pose-1 min R/L Seated Forward Fold-1 min STRENGTH WORK 15 minutes, 3-4 sets: Dumbbell Reverse Lunge-12-16 reps (6-8 R/L) Romanian Deadlift (barbell or DB's)-8-10 reps Band Lateral Walk-10 reps each direction Build up in weight as tolerated so sets have good form but are challenging. METCON 3 Rounds For Time: 40 Wall Ball 20 m Sled Push 40 Med Ball Sit Up 20 m Sled Push Goal: Sub 18, CAP 22 minutes. Rx: 20#/10'-14#/9', 90/70, 20#/14# Sit Up Rx2: 14#/10'-10#/9', 90/70, 14#/10# Sit Up Rx3: 14#/10'-10#/9', Sub 30 Wall Ball, 70/50, 10#/6# Sit Up MODWOD 1: 10#/8'-6#/8', Sub 30 Wall Ball, 30 Anchored Sit Up, 70/50, 10 m push MODWOD 2: 10#/8'-6#/8', Sub 25 Wall Ball, 20 Assisted Sit Ups, 70/50, 10 m Push
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