Friday 19.03.21

*There is no 5.30pm class for the next 2 weeks due to Friday Night Lights. Fitness: 1. 4 Rounds OT2M

10 Dumbbell Z Press

10 Kettlebell Seal Row

2. 21-15-9

Dumbbell Push Press (22.5/15kg)

150m Run

Dumbbell Deadlift (22.5/15kg)

150m Run

Performance: 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.

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