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 | Tue, Jul 18 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 7-18-23 | WARM UP 7-18-23 | SKILL WORK 7-18-23 | METCON 7-18-23 |
SHRED 7-18-23(Reps, Rx+, Rx2, Rx3) WARM UP: Bike-20/15 Calories ---- Band Pull Apart-15 reps Band Passthrough-10 reps Band Int/Ext Rot-5 reps R/L Bent Over Pull Apart-10 reps ---- Side Plank w/ Hip Dip-10 reps R/L Downward Dog Foot Tap-10 reps ---- Supinated Hang-30 secs Scap Pull (pronated)-10 reps ---- COOLDOWN Pliability OR 2x: Banded Lat Stretch-1 min R/L Twisted Cross-1 min R/L SKILL WORK 10 minutes of practice or if proficient EMOM to E2MOM 1-3 reps OR in teams of 2-3 MAX reps METCON EMOM x 25 Minutes 1. 12/9 Calorie Assault Bike 2. Strict Pull Up-8 reps OR Rope Climb-1-2 reps 3. 12/9 Calorie Assault Bike 4. Row AMCAP 5. REST Rx: As written Rx2: Sub Band Assisted Strict Pull Up or 3-4 Rope Rows Rx3: Sub Band Assisted Strict Pull Up MODWOD 1: Sub 10/7 Calories, 12 Ring Rows MODWOD 2: Sub 7/5 Calories, 8 Ring Rows
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