Monday 13.09.21

Current arrangements for Vaccination Centre / Royal Show.


1. 4 Rounds: alt E90

A. 5 Shrimp Squats

B. ≈ 80% Max Push Up Set

2. In Pairs: 20 Min AMRAP

30 Hanging DB Step Ups 22.5/15kg 24/20"

30 DB Push Press 22.5/15kg

2 Second Goal Runs

Second Goal Prowler Push

Performance: 1. 4 Rounds: alt E90

5 Shrimp Squats

≈ 80% Pike HSPU Set

2. See Fitness

Strength: 1. 5 Sets: Alt Every 2 minutes

A. 10 Romainian Deadlifts

B. 10 Landline Lateral Rows

2. 5 Sets: Alt Every 2 minutes

A. 3 Pause Front Squat (2 seconds)

B. 5 Landmine Press + 5 Landmine Push Press

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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