(Fun Kit) FRIDAY: Fitness: 1. Strict Pull Ups or Strict Chest to Ring Week 10
0 Min: Max Unbroken
3 - 8 Min: Max Reps in 5 minutes
2. 15 Min AMRAP
24 Alt Barbell Step Ups 20/25kg 24/20"
16 Front Rack PVC Sit-Ups
4 Rope Climbs
2 10m Dog Sled Push (1x Push, 1x Pull) 100/70kg Performance: See Fitness Weightlifting: 1. Push Jerk + Split Jerk:
5 x ( 2 + 1 ) x 70-75% of 1RM Push Jerk
2. Front Rack Hold: OT2M
10 sec @ 75% of Max
10 sec @ 85% of Max
10 sec @ 95% of Max
3. Ring Push-Ups:
8 Rounds: 20 sec on, 40 seconds rest
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
