SHRED 10-23-23
(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2
Step Up
Plate Ground to Overhead
Plank Shoulder Tap
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Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Glute Bridge-10 reps
Praying Pose-30 secs
Downward Dog-30 secs
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COOLDOWN
Single Leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Downward Dog-1 min
METCON
4 Rounds For Time:
20 m DB Goblet Lunge (single)
20 Alt DB Snatch
20 m Bear Crawl
15 Toes to Bar
15 Box Jump
15 Push Ups
Goal: Sub 24, CAP 30 minutes.
Rx: 50/35, 24''/20''
Rx2: 35/25, 24''/20'' Step Ups Allowed, Sub Incline Push Up, Hanging Leg Raise
Rx3: 25/20, 20''/16'', Step Ups Allowed, Sub Incline Push Up, KTC, BW Lunge as needed
MODWOD 1: 20/15, Sub 12 Reverse Lunges (no weight), Sub 20 Plank Shoulder Tap for Bear Crawl, Lying Toes to Bar, 20''/16'', Step Ups, Incline Push Ups
MODWOD 2: 15/12, Sub 12 Air Squats for Lunges, Sub 20 Incline Plank Shoulder Tap for Bear Crawl, Lying Toes to Bar, Plate Step Ups, Incline Push Ups, 3 Rounds
| Vince | 22:06 | 35# all else RX |
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