Monday, Day 911 Pre-Work Conditioning

20241007 Day 911 Part-1
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The Grandfather’s GIfts,
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LifeFitness Bike Conditioning,
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30Km/18.66Mi Distance Goal,
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Sub-60:00 Minutes Time Goal,
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Level-14 resistance,
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476-508 Watts FTP,
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BW: 155.8.Lbs/70.818Kg,
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6.721-7.173 Watts/Kg FTP,
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19:30, 256Kcal @10Km/6.22Mi First Checkpoint,
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38:45, 513Kcal @20Km/12.44Mi Second Checkpoint,
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48:31, 640Kcal @25Km/15.55 Third Checkpoint,
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58:18, 769Kcal @30Km/18.66Mi Endpoint,
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Distance/Time Goal: Achieved
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1+ Minute/Side Quadruplex/Birddog
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120x Toes to Bar (10x12)
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1+ Minute/Side Side Bridge/Side Plank
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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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https://youtu.be/sobCYCOG600?si=WfUHUyOhjs0DvIve
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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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Watch my video on why your Testosterone may be low but you might NOT NEED TRT 👇🏾👇🏾
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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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Link 🔗 in my bio👇🏿👇🏿👇🏿
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