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  • Kat

Sunday 14.07.24

Updated: Jul 8


A. Tall Kneeling Arm Spirals: 3s x 5 per side, rest 30

B. Wide Stance Windmill: 2s x 5, rest 30

C. Tall Kneel Arch/Reach Backs: 2s x 5 per side, rest 30s.

D. Deep Squat to Deep Hinge: 2s x 5, rest 30s.


4 Rounds: 4 min work / 1 min rest

15/12 Cal Echo

15/12 Cal Row

15/12 Cal Ski

Max Burpees in the remaining time

or "FLOW"

In Flow simply complete the Calories. If you can, nasal breathe for some or all of it.


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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