Sunday 08.08.21

Fitness: In Pairs: 45 Min AMRAP

1000m Row (each, both at same time)

2000m Ski (shared, one person working at a time)

3000m Bike (shared, one person working at a time) Performance: See Fitness Bulletproof Strength Class: 1. 5 - 7 Sets to build to a heavy seated sled pull

super set with

12 per side single leg wall hinge

2. 5 - 7 sets to build to a heavy set of 5 KB Filley presses (each side)

super set with

5 Bulgarian Split Squat

3. 12 Min AMRAP for quality

20m Bear Crawl

20m Single Arm OH Carry

20 Goblet Cossack Squat

20 Side Plank Dips 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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