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9-06-24
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Last: 10 days ago by MouthBQ98
2500-yard swim at 24 Hour Fitness
16 miles on the gravel bike.
5 mile run
Long Warmup
Workout:
3 rounds:
2 mins bike
15 pull-ups
3 rounds:
2 mins bike
15 strict shoulder press @75
3 rounds:
15 pull-ups
15 strict shoulder press
Legs:
4 rounds of:
20 Alt back lunges with 2x15 dumbbell
10 hamstring curls with 35# dumbbell between feet
15 single leg calf raises per side with toes on 2" plate
Stretch
Workout:
3 rounds:
2 mins bike
15 pull-ups
3 rounds:
2 mins bike
15 strict shoulder press @75
3 rounds:
15 pull-ups
15 strict shoulder press
Legs:
4 rounds of:
20 Alt back lunges with 2x15 dumbbell
10 hamstring curls with 35# dumbbell between feet
15 single leg calf raises per side with toes on 2" plate
Stretch
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