SHRED 12-2-24
(Reps, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 10 minutes
1. Box Step Up
2. Air Squat
3. Alt DB Hang Clean and Jerk (light)
4. 1 inchworm + 4 Shoulder Tap
5. Hip Rotation (switch halfway)
6. Cat-Cow
7. Thumbs Up/Breaststrokes
8. Samson Stretch+Hammy R
9. Samson Stretch+Hammy L
10. Praying Pose/Downward Dog
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COOLDOWN
Single Leg Saddle-1 min R/L
Puppy Dog-1 min
Thread the Needle-1 min R/L
Twisted Cross-1 min R/L
Seated Forward Fold-1 min
METCON
25 min AMRAP:
10 Pull Ups
15 Push Ups
20 Air Squat
10 Alt DB Hang Clean and Jerk
15 Sit Ups (no anchor)
20 Box Jumps
Goal: 375+ reps (finishing round 4, on push ups round 5.
Rx: 50/35, 24''/20''
Rx2: 35/25, 24''/20'', Step Ups allowed, Sub ring Rows, Incline Push Ups
Rx3: 25/20, 20''/16'', Step Ups allowed, Sub Ring Rows, Incline push Ups
MODWOD 1: 20/15, 20''/16'', Step Ups allowed, Sub ring Rows, Incline Push Ups, Sub 8-12-16 rep scheme, Anchored Sit Ups
MODWOD 2: 15/12, Sub Plate Step Ups, Sub Ring Rows, Incline Push Ups, Sub 6-10-12 rep scheme, Assisted Sit Ups or Lying Toes to Bar
| 1st | 526 | Vince Mon, Nov 27, 2023 |
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