SHRED 10-22-24
(Time, Rx2, Rx3)
EMOM x 4
1. Single Under
2. Walking Lunges
3. Plate Ground to Overhead
4. Air Squat
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Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Glute Bridge-10 reps
Weighted Praying Pose-30 secs
Downward Dog-30 secs
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COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Saddle-1 min
Seated Forward Fold-1 min
METCON
For Time:
1600 m Bike Erg
80 Kettlebell Swings (American)
800 m Row
80 Goblet Squat
800 m Ski
80 Sit Ups (no anchor)
80 Double Unders
80 Walking Lunges (BW)
1 Mile Assault Bike
*Swap bike erg and assault bike placement as needed to share machines.
Goal: Sub 30, CAP 35 minutes
Rx: 53/35
Rx2: 35/26, Sub 120 Singles
Rx3: 26/20, Sub 80 Singles
MODWOD 1: 26/20, Sub 80 Plate Taps, Sub Russian Swing, Anchored Sit Ups, Sub 60 Reverse Lunges, Sub 1200 m Bike Erg, 600 m Row, 600 m Ski, .8 mile Assault Bike
MODWOD 2: 20/15, Sub Russian Swing, Sub Plate Taps, Sub Assisted Sit Ups, Sub Step Ups for Lunges, Sub 60 reps of 80 rep movements, Sub 1200 m Bike Erg, 600 m Row, 600 m Ski, .8 Assault Bike
| Vince | 28:15 | 35# kb all else RX |
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