Starting the week off with some Back Training (Day 1156)

20250609 Day 1156 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 Goal,

60:00 Minutes/1 Hour Total Time/Max Kcal Goal,

38:32 Min, 299 Kcal AFAP,

425.5 Watts, 6.24 Watts/Kg,

60:00 Minutes/1 Hour, 469 Kcal Time/Max Kcal,

425.5 Watts, 6.24 Watts/Kg,

150 Pounds/68.181 Kilograms,

425.5 Watts, 6.24 Watts/Kg FTP

1+ Minute/Side Loaded 1Kg Birddogs/Quadruplex

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

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

5x Sets Old-School Hammer Strength Pullovers

Link to My “1st Company” Discord Server 👇🏾👇🏾
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https://discord.gg/SBwxv2NA
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Interested in MY story? Click on the link 🔗 below to find out!!👇🏾👇🏾
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https://youtu.be/F6_p0nfgcoQ?si=M6GmEgXBydCw95vv
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Short on time? Click the link 🔗 below to check out my “Small Workout Series!!” 👇🏾👇🏾
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https://youtube.com/playlist?list=PLoaMuRRPh1bSljy-YcYxdDKgTnEvf8s1D&si=o94D8rfNXlP8_cue
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Click the link 🔗 below for my Exercise Shorts Playlist!! 👇🏾👇🏾
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https://youtube.com/playlist?list=PLoaMuRRPh1bS4O5axzAhALCN6OS1D19DL&si=uwuWAgTXwy4kLmxx
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https://youtu.be/UfWphFS0iWk?si=HW2RZrsFt0flSf8V
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People are counting on you so take care of yourself 🤙🏿
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Stay in the fight🇺🇸🇰🇪
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