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 | Mon, Oct 13 2025 |  |
 | Happy Birthday: Stacey S |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| CARDIOCON 10-13-25 | METCON 10-13-25 | WEIGHTLIFTING 10-13-25 | WARM UP 10-13-25 |
CARDIOCON 10-13-25(Reps, Rx+, Rx2, Rx3) WARM UP 2x: Row-10 Calories Air Squat-10 reps Step Up-10 reps Plank Shoulder Tap-10 reps Bird Dog-10 reps Cat-Cow-10 reps Bird Dog-10 reps Swimmers-10 reps ---- Spiderman + Thor Rot-5 reps per side Praying Pose to Hammy-5 reps Down Dog to Up Dog-5 reps CARDIO 27 min AMRAP: 3-6-9-12-15-18 etc. Row Calories Burpee + DB Deadlift Toes to Bar Box Jump Ski Calories Dumbbell Front Squat Rx+: 50/35 pair, 24''/20'' Rx: 35/25 pair, 24''/20'' Rx2: 25/20 pair, Sub Toes to Rings OR Hanging Leg Raise, 24''/20'' Step Up OR 20''/16'' Box Jump Rx3: 20/15 pair, Sub KTC, 20''/16'' Step Up MODWOD 1: Sub Regular Burpee, Sub Lying Toes to Bar, 20''/16'' Step Up, 20/15 Goblet Squat MODWOD 2: Sub Bodybuilder, Sub Lying Toes to Bar, Plate Step Up, 15/12 Goblet Squat |
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