Lat-Focused Training (Day 1145)

20250529 Day 1145 Part-1

Assault Fitness Airbike Elite Conditioning,

“Murder,”

20 Kilometers/12.44 Miles (AFAP) As Fast as Possible,

30+ Kilometers/18.66+ Miles Total Distance/Max Cal Goal,

60:00 Minutes/1 Hour Total Time Goal,

37:46 Min, 311 Kcal, 316.6 Watts, 4.744 Watts/Kg AFAP,

AFAP Distance/Time Goal: Attained,

60:00 Minutes/1 Hour, 494 Kcal, 316.6 Watts, 4.744 Watts/Kg Total,

Total Distance/Max Cal/Time Goal: Attained,

146.8 Pounds/66.727 Kilograms,

316.6 Watts FTP, 4.693 Watts/Kg FTP

100x Loaded 1Kg Toes to Bar (10x10)

100x Ab-Wheel Rollouts (5x20)

5x sets Straight-Bar Wide-Grip Strict Pull-ups

5x sets Hammer Strength Machine Pullovers

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