SHRED 12-5-24
(Time, Rx+, Rx2, Rx3)
WARM UP:
Jump Rope-20 secs ON/10 secs OFF x 6
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Plate OH Press-10 reps
Plate Squat-10 reps
Plate Row-10 reps
Plate Rotation-10 reps each way
Plate Plank Walk Over-10 reps
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Upper Windmill-3 reps R/L
Swimmers-5 reps
Samson Stretch-30 secs R/L
Praying Pose to Hammy-30 secs back and forth
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COOLDOWN
Couch Stretch-1 min R/L
Post Up Lat Stretch-1 min
Wall Pec Stretch-1 min R/L
Single Leg Forward Fold-1 min R/L
METCON
For Total Time:
3 Rounds:
Double Under-50 reps
DB Thruster-15 reps (pair)
Toes to Bar-10 reps
REST 2 minutes
3 Rounds:
Wall Ball-25 reps
Ski-15/12 Calories
Devil Press-10 reps
Goal: Sub 22, CAP 26 minutes.
*Start on opposite triplets if needed to share equipment.
Rx+: 50/35 pair, 20#/10'-14#/9'
Rx: 35/25, 20#/10'-14#/9'
Rx2: 25/20, 14#/10'-10#/9', Sub Hanging Leg Raise, Sub 75 Single Unders
Rx3: 20/15, 14#/10'-10#/9', Sub KTC, Sub 50 Singles
MODWOD 1: 15/12, 10#/8'-6#/8', Sub Lying Toes to Bar, Sub 50 Plate Taps, Sub Burpees for Devil Press
MODWOD 1: 12/10, 10#/8'-6#/8', Sub Lying Toes to Bar, Sub 50 Plate Taps, Sub Bodybuilders for Devil Press
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