SHRED 12-12-24
(Time, Rx2, Rx3)
WARM UP:
Box Step Over-2 minutes
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2x:
10 Goblet Squat
10 Russian Swing
10 Hip Rotation each side
10 Glute Bridges
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Spiderman to Hammy-30 secs R/L
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Praying Pose to Hammy-30 secs each
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COOLDOWN
Couch Stretch-1 min R/L
Single Leg Forward Fold-1 min R/L
Saddle Pose-1 min
Butterfly Stretch-1 min
METCON
FOR TIME:
60 m Sled Push
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25-20-15-10-5:
DB/KB Deadlift
DB/KB Box Step Over (single)
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40 m Sled Push
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25-20-15-10-5:
Ski Calories
Goblet Squat
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20 m Sled Push
*Swap order of couplets to share machines
Goal: Sub 26, CAP 32 minutes.
Rx: 50-53/35 DB Deadlift/Gob Squat, 24''/20'' 35/25-26 Single Step Over, 90/70 Sled
Rx2: 35/25-26 DB Deadlift/Gob Squat, 24''/20'' 25-26/20 Single Step Over, 90/70 Sled
Rx3: 25-26/20 DB Deadlift/Gob Squat, 20''/16'', No weight on Step Over or 15/12, 70/50 Sled
MODWOD 1: 20/15 DB Deadlift/Gob Squat, 20''/16'', No weight on Step Over, 70/50 Sled, 40/20/20 distances
MODWOD 2: 15/12 DB Deadlift/Gob Squat, Plate Step Overs, 70/50 Sled, 30-20-10 m distances
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