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  • Writer's pictureJason

Friday 09.12.22




3 Rounds for quality:

5 Shoulder Abduction/ER Loaded Rolls

10 Cowboy Sit Switches

Challenging Supine Hang

B. 3 Rounds for reps:

3 min max Calorie Echo Bike

2 min max Row Calories

1 min max Burpees

-3 minutes rest-

Compare to 19/8/22

Conor B: 353

Liz B: 291


See Fitness


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors' programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.

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