SHRED 10-29-24
(Time, Rx+, Rx2, Rx3)
WARM UP:
Row-2 minutes, increasing pace every 30 secs:
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Air Squat-10 reps
Pulse Air Squat-10 reps
Cossack Squat-10 reps
Reverse Lunge-20 reps
Bodyweight Good Morning-10 reps
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Hip Rotation-20 reps R/L
Swimmers-5 reps
Samson Stretch to Hammy-30 secs R/L
Praying Pose to Hammy-5 reps
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Scap Pull-10 reps
Arch Hollow-10 reps
TTB or MOD: 5 reps
METCON
3 Rounds For Time:
Row-20/15 Calories
Weighted Step Up-20 reps (pair)
Toes to Bar-20 reps
Russian Twist-40 reps
Air Squat-40 reps
Sled Push-20 m
Bike-20/15 Calories
Goal: Sub 25, CAP 31 minutes
Rx+: 35's/25's, Step Up, 24''/20'', 35/25 Russian Twist, 135/90 Sled Push
Rx: 25's/20's Step Up, 24''/20'', 35/25 Russian Twist, 135/90 Sled Push
Rx2: 20's/15's Step Up, 20''/16'', 25/15 Russian Twist, 135/90 Sled, Sub Hanging Leg Raise
Rx3: 15's/12's Step Ups, 20''/16'', 15/10 Russian Twist, 90/70 Sled, Sub KTC
MODWOD 1: Sub BW Step Up, 20''/16'', BW Russian Twist, 90/70 Sled, Lying Toes to Bar
MODWOD 2: Sub Plate Step Up, BW Russian Twist (feet down), 70/50 Sled, Lying Toesto Bar, 16 reps of each 16/12 Calories
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