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20 rep squats + 3 rds…

Friday, January 22nd, 2021

The OPEN is coming… stay tuned for details….

SWOD/SKILL:

20 rep Squats Day 6… +5 more lbs from what you did on Wednesday. (+25lbs total from day 1) You will start at the top of the hour and will have 15 min to complete your warmup + your 20 squats.

METCON:

3 RFT:
10x C&J 135/95
200m Run
40x WB 20/14
800m Run

*MACRO CHALLENGE
Challenge DAY 12! Keep up the good work!!! Remember… just because you have ONE bad day doesn’t mean you just give up…. pick back up the next day and continue on! 

*IF YOU STILL NEED VIDEO DEMO’S SENT VIA TEXT (TEXT MAL) IF YOU DON’T HAVE FACEBOOK AND ARE NOT ADDED TO THE GROUP.

AB CHALLENGE: 
Each week you will have 3 different types of abs: Tabata, AMRAP, Sets/Reps 
Below you have all 3 for the first week. 

TABATA: 40 sec of work :20 sec of rest x2 rounds 
Flutter kicks 
Tap Crunches
Floor Thrusters with Push-Up
Hollow V-up to Arch Roll

AMRAP 6 MIN:
10x X-ups 
10x Side Plank touches 
10x Weighted sit up
10x Leg up- raises 

3 RNFT: 
20x Bicycles 
20x Reverse v-up Slides 
20x Hollow Rocks 


MOBILITY CHALLENGE: You will complete this on your own 3x a week 
Lower: 
Ankle Mobility (30 sec ea side)
Dynamic Hip rotations (1 min) 
Figure-4 (1 min-ea. side) 
T-spine rotation (wall) (30 sec ea side)

Upper: 
Scapular Wall Slides (1 min)
Shoulder Towel Stretch (30 sec ea side)
Pec Stretch (30 sec ea side)
Trap stretch (30 sec ea side)

UPDATES/EVENTS/REMINDERS: 

*Please continue to get on the schedule AHEAD OF TIME for each class you plan to train in. Please text the schedule line if you have to make any changes. Thank you! 

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