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  • Kat

Sunday 07.05.23

Updated: May 2, 2023

Hoodie Order Fitness:

30 min OTM:

30 work / 30 rest

M1: BW Deficit (2') Reverse Lunge

M2: Body Saw on Foam Roller

M3: Russian KB Swing (load own choice)

M4: Box Jump Over (30/24")

M5: Echo Bike Calories

M6: Rest

*If you've had a big week, Sundays are a good day to get some flow and dial the intensity back a bit. If you haven't trained a lot this week, then sink your teeth in.

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.

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