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ELEVEN TWENTYONE

Perpetual Fitness – Perpetual Sculpting

Weightlifting

Back Squat

3 Sets, 1 Set Every 2:30

– 12 Back Squats

– 10 Calf Raises

– Max Wall Sit

– :30 Rest

1:30 Rest

Push-ups

3 Sets, 1 Set Every 2:00

– 12 Push-Ups

– 10 Pull-Ups or Ring Rows

– Max Handstand or Plank Hold

– :30 Rest

2:00 Rest

Metcon (Weight)

3 Sets, 1 Set Every 2:30

– 12/Leg Side Lunges*

– 10 Rower Hamstring Curls

– Max Glute Bridge Hold

– :30 Rest
Score is weight used for side lunges

1:30 Rest

Core / Midline

Metcon (Time)

4 Rounds, 1 Round Every 2:00:

– 12 Russian Twist (2 ct)

– 10 Reverse Crunches

– Max 1/2 Sit-up Hold

– :30 Rest

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