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 | Mon, Dec 15 2025 |  |
 | Happy Birthday: Scott B |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| CARDIOCON 12-15-25 | WARM UP 12-15-25 | WEIGHTLIFTING 12-15-25 | METCON 12-15-25 |
CARDIOCON 12-15-25(Time, Rx2, Rx3) WARM UP Row-300/250 m Air Squat-20 reps Inchworm + Upward Dog-5 reps ---- Bird Dog-10 reps Thumbs Up-10 reps Breaststrokes-10 reps Alt Scorpion-10 reps Spiderman + Thor Rot-5 reps per side Praying Pose-30 secs Downward Dog Foot Tap-20 reps CARDIO 5 Rounds For Time: Row-300/250 m Air Squat-25 reps Butterfly Sit Up-20 reps Push Up-15 reps Pull Up-10 reps Burpee Box Over-5 reps Sub 25, CAP 32 minutes Rx: 24''/20'' Rx2: 24''/20'' Step Over, Sub Incline Push Up, Ring Row Rx3: 20''/16'' Step Over, Sub Incline Push Up, Ring Row MODWOD 1: 20''/16'' Bodybuilder + Step Over, Sub Incline Push Up, Ring Row, Anchored Sit Up MODWOD 2: Bodybuilder to Box + Step Over 20''/16'', Sub InclinePush Up, ring Row, Assisted Sit Up, 4 Rounds |
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