top of page
  • Kat

Sunday 04.06.23




30 minutes moderate to easy

30/24 Calorie Echo Bike

5 Cat Cows

5 Tall Kneeling Side Bends (alternating)

15/12 Calorie Ski

5 lateral step over and step under barbell per side (barbell set up mid way between knee and hip)

5 Reverse Lunge diagonal stretch per side


30 min AMRAP:

30/24 Calorie Ski

25 Walking Lunges

20m Dog Sled Pull & Push (100/70kg

15/12 Calorie Echo Bike

10 Single Arm Devil Press (22.5/15kg)

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 Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

73 views0 comments

Recent Posts

See All


bottom of page