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 | Mon, Sep 23 2024 |  |
 | Happy Birthday: Vince |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 9-23-24 | WARM UP 9-23-24 | WEIGHTLIFTING 9-23-24 | METCON 9-23-24 |
SHRED 9-23-24(Reps) WARM UP: EMOM x 6 minutes 1. Air Squat 2. Deadlift (empty bar) 3. Inchworm + Upward Dog 4. Alt Scorpion/Supine Leg Swing 5. Plank Hold-45 secs 6. Downward Dog-45 secs ---- Begin Strength Work warm up STRENGTH WORK 5 min Warm Up Every 3:30 x 4 sets: 10 Deadlift (touch n go) 12 Weighted Sit Up REST w/ time remaining Looking to hit first set around where you finished last week and perform the remaining 2-3 sets heavier than last week! METCON 5-3 min Rounds, 1 min between rounds: 3 Burpees 6 Sit Ups (no anchor) 9 Air Squats *start with burpees every interval. Try to match or beat round one on all intervals.
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