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 | Thu, Jan 18 2024 |  |
 | Happy Birthday: Grant H |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 1-18-24 | WARM UP 1-18-24 | METCON 1-18-24 | SKILL WORK 1-18-24 |
SHRED 1-18-24(Time, Rx2, Rx3) WARM UP: Box Step Up-2 minutes ---- 2x: Air Squat-10 reps Split Squat (no elevation-5 reps R/L Hip Rotation-10 reps R/L Glute Bridges-10 reps ---- Spiderman to Hammy-30 secs R/L Praying Pose-30 secs Hammy Stretch-30 secs ---- COOLDOWN Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Saddle-1 min Butterfly-1 min LOWER ACCESSORY 15 minutes: 3-4x: 10-12 Bulgarian Split Squat each leg* 10-12 Matador Leg Raise 10-12 Band Lateral Walk each way REST 1-2 minutes *Rest 1 minute between legs METCON 2 Rounds For Time: 50 Air Squat 40 Box Jump 30 Dumbbell Deadlift (pair) 20 m Sled Push 10 Over Under Goal: Sub 16, CAP 20 minutes. Rx: 24''/20'' Box Jump, 50/35 pair, 90/70+DB's, 30''/24'' Over Under Rx2: 24''/20'' Step Ups OR 20''/16'' Box Jump, 35/25 pair, 90/70+DB's, 24''/20'' Over Under Rx3: 20''/16'', Step Ups, 25/20 pair, 70/50 Sled+DB's, 20''/16'' Jump Over ONLY MODWOD 1: 20''/16'' Step Ups, 70/50 Sled ONLY, 20/15 pair, 24''/20'' Step Over for Over Unders MODWOD 2: Plate Step Ups, 70/50 Sled, 15/12 pair, 20''/16'' Step Over for Over Unders, Sub 40/30/20/10 m/5 rep scheme
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