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Tue, Nov 30 2021 | ||
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1458 days ago) |
113021 Workout(Time) Workout WARM-UP 3 SETS (6:00 CAP Get as far as you can…) 12 Alt Groiners 10 Push-Up to Pike 8 Cat Cows 1:00 Tuck Hold EXTENDED WARM-UP 'ROWLING' ON A 10:00 RUNNING CLOCK... 5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor. *Perform 1 Up-Down for every 5m above or below 100m (No Measure) NCFIT BENCHMARK WORKOUT 'DEATH ROW' EMOM x 20 MINUTES MIN 1 -- 20/15 Cal Row MIN 2 -- 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. (Score is Rounds Completed) FINISHER FOR TIME 25 Strict Sit-Ups* 50 Alt. V-Ups 100 Russian Twists** *Fingers interlocked behind the head. **Light weight optional (Score is Time)
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