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  • Kat

Sunday 07.11.21


1. Build to a heavy bent over Sled Rope Pull

2. In 2 teams: 25 Min AMRAP:

150 Cal Ski and 150 Cal Bike Erg (same time)

400m Torque Sled Push (75kg & 2/1 resistance)

*2 people working at a time when on the Ski / Bike.

*One person pushing the sled at a time. All team members must follow the sled for the entire 400m


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Bulletproof Strength Class:

1. 5 rounds for load and quality

A. 12 Banded KB Deadlift

B. 8 per side tempo Bent Over Row

2. 5 round alt between

A. 8 per side kneeling land mine press

B. 20m Overhead DB carry each arm

3. 12 to work through 3-4 rounds for quality:

20 Reverse Lunge

20 Single Arm floor press

20 Tempo ring rows

20s ring support Open Gym 10am - 12pm: Please remember to sign in.


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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