11-6-24 | TexAgs

AledoAg86

Joined: Dec 10, 2018

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10:12a, 11/7/24

AG

6 miles

howapi

Joined: Dec 9, 2011

Posts: 491

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12:01p, 11/7/24

AG

Wednesday upper body lift routine

MouthBQ98

Joined: Aug 31, 2005

Posts: 143,180

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1:00p, 11/7/24

AG

Warmup
Some different warmup rep sets and then 8 mins of 4 burpee box step ups, 10 dead bugs, 3 BB front squats.

Lifting: 3x3 heavy set of BB front squats

Workout:
4 rounds of:
30 dual dumbbell thrusters 2x15
2:00 Moderate pace on bike
Then right into 4 rounds of:
15 burpee box jumps 20" box
2:00 moderate pace on bike

Stretch

spike427

Joined: Feb 13, 2006

Posts: 9,128

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3:50p, 11/8/24

AG

3 miles with intervals of 5k, 10k and mile pace.