Friday 03.07.20

Updated: Jul 1

(Fun Kit) FRIDAY: Fitness: 1. Deadlift: 3 x 1 x 95%


2. 3 Rounds: 4 minutes work, 2 minutes rest

25 Russian Kettlebell Swings 32/24kg

100 Double Unders

Max Ski Calories in the remaining time . Performance: 1. See Fitness


2. 3 Rounds: 4 minutes work, 2 minutes rest

10 Deadlifts 100/70kg

100 Double Unders

Max Ski Calories in the remaining time. Weightlifting: 1. Deadlift: 3 x 1 x 95%


2. Supine Barbell Row: Find a 10RM, then 2 x 10+ at 80% of the 10RM.


3. Front Rack Hold:

10 sec x 80%

10 sec x 90%

10 sec x 100%

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.


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