![]() | Wed, Apr 24 2024 | ![]() |
| Most Recent Benchmark: FRAN on Sep 18, 2025 (138 days ago) |
19STRENGTH AND CONDITIONING(Time) STRENGTH 5x5 Push Press METCON 'Ghost Ride' 4 Rounds: 21/15 Calorie Assault Bike 21 Kettlebell Swings (53/35) 15 Kettlebell Goblet Squats (53/35) Choosing a weight on the kettlebell that athletes could complete 30+ repetitions of each movement unbroken when fresh. If unable to bike, complete one of the following: 21/15 Calorie Row 400 Meter Run
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