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 | Mon, Nov 18 2024 |  |
 | Happy Birthday: Alisha G |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 11-18-24 | WARM UP 11-18-24 | WEIGHTLIFTING 11-18-24 | METCON 11-18-24 |
SHRED 11-18-24(Reps, Rx2, Rx3) EMOM x 8 minutes 1. Bike 2. Air Squat 3. Step Up 4. Inchworm + Upward Dog 5. Hip Rotation 6. Spiderman to Hammy R 7. Spiderman to Hammy L 8. Praying Pose to Hammy METCON 30 min AMRAP: 30/25 Calorie Bike 30 Air Squat 30 Butterfly Sit Up 30 Box Jump 30 Dumbbell Deadlift Goal: 525+. reps (3.5+ rounds) Rx: 24''/20'', 50's/35's Rx2: 24''/20'' Step Ups Allowed, 35's/25's Rx3: 20''/16'', Step Ups Allowed, 25's/20's MODWOD 1: 20''/16'' Step Ups Allowed, 20's/15's, Anchored Sit Ups MODWOD 2: Plate Step ups, 15's/12's, Assisted Sit Up, 20 rep sof each 20/15 Calories
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