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 | Thu, Dec 14 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Brendan W |
| SHRED 12-12-24 | WARM UP 12-14-23 | SKILL WORK 12-14-23 (after FGB) | FIGHT GONE BAD |
SHRED 12-12-24(Time, Rx2, Rx3) WARM UP: Box Step Over-2 minutes ---- 2x: 10 Goblet Squat 10 Russian Swing 10 Hip Rotation each side 10 Glute Bridges ---- Spiderman to Hammy-30 secs R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Praying Pose to Hammy-30 secs each ---- COOLDOWN Couch Stretch-1 min R/L Single Leg Forward Fold-1 min R/L Saddle Pose-1 min Butterfly Stretch-1 min METCON FOR TIME: 60 m Sled Push ------ 25-20-15-10-5: DB/KB Deadlift DB/KB Box Step Over (single) ----- 40 m Sled Push ------ 25-20-15-10-5: Ski Calories Goblet Squat ---- 20 m Sled Push *Swap order of couplets to share machines Goal: Sub 26, CAP 32 minutes. Rx: 50-53/35 DB Deadlift/Gob Squat, 24''/20'' 35/25-26 Single Step Over, 90/70 Sled Rx2: 35/25-26 DB Deadlift/Gob Squat, 24''/20'' 25-26/20 Single Step Over, 90/70 Sled Rx3: 25-26/20 DB Deadlift/Gob Squat, 20''/16'', No weight on Step Over or 15/12, 70/50 Sled MODWOD 1: 20/15 DB Deadlift/Gob Squat, 20''/16'', No weight on Step Over, 70/50 Sled, 40/20/20 distances MODWOD 2: 15/12 DB Deadlift/Gob Squat, Plate Step Overs, 70/50 Sled, 30-20-10 m distances Planned: Thu,Dec12,2024 Thu,Dec14,2023
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