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 | Mon, Apr 22 2024 |  |
 | Happy Birthday: Becky C |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 4-22-24 | WEIGHTLIFTING 4-22-24 | GRACE 4-22-23 | WARM UP 4-22-24 |
SHRED 4-22-24(Time, Rx2, Rx3) WARM UP/SKILL Row-30/25 Calories ---- THEN ---- EMOM x 12 1. DB/KB OH Carry-20 m each arm 2. DB/KB Suitcase Carry-20 m each side 3. Face Pull-15-20 reps 4. Scap Pull-10 reps+Arch Hollow-10 reps ---- COOLDOWN Single Leg Saddle-1 min R/L Modified Hurdlers Stretch-1 min R/L Twisted Cross-1 min R/L Thread the Needle-1 min R/L METCON 2 Rounds For Time: 50 Wall Ball 25 Toes to Bar 50 Alt DB Hang Clean and Jerk 25/20 Calorie Row Goal: Sub 20, CAP 25 minutes Rx: 20#/10'-14#/9, 50/35 Rx2: 14#/10'-10#/9', 35/25, Sub Hanging Leg Raise Rx3: 14#/10'-10#/9', 25/20, Sub KTC, MODWOD 1: 10#/8'-6#/8', Sub Lying Toes to Bar MODWOD 2: 10#/8'-6#/8', Sub Lying Toes to Bar, 40/20 rep scheme 20/15 Calories
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