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 | Wed, Oct 8 2025 |  |
 | Happy Birthday: Diogo S |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| CARDIOCON 10-08-25 | WARM UP 10-08-25 | WEIGHTLIFTING 10-08-25 | METCON 10-08-25 |
CARDIOCON 10-08-25(Time, Rx2, Rx3) WARM UP 2x: Assault Bike-10/7 Calories BW Good Morning-10 reps Walking Lunge-10 m Plank Shoulder Tap-10 reps ---- Hip Rotation-20 reps R/L Spiderman + Thor Rot-5 reps per side Praying Pose to Hammy-5 reps CARDIO Every 3 minutes x 5 sets: 10 KB Deadlift (pair) 20 m Sled Push 10/7 Calorie Assault Bike Sprint REST w/ time remaining Into: Every 3 minutes x 5 sets: 10 Burpees 20 m Walking Lunge 10/7 Calorie Ski REST w/ time remaining SCORE=total working time Rx: 53/35 pair, 90/70 Sled Rx2: 35/26 pair, 90/70 Sled Rx3: 35/26 pair, 70/50 Sled, Sub 7 Burpees MODWOD 1: 26/20, 70/50 Sled x 10 m, Sub 7 Bodybuilders, 10 Reverse Lunges MODWOD 2: 20/15, 70/50 Sled x 10 m, Sub 7 Bodybuilder to Box, 10 Step Ups, 7/5 Calories
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