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  • Kat

Sunday 16.01.22


1. Build to a heavy 10m Dog Sled Push & Pull (any stop in the sled apart from changing direction is a no rep)

2. On The 8 Min x 3

30/24 Calorie Row

25/18 Calorie Echo Bike

20m Dead Ball Bear Crawl (15/12kg)

10m Dog Sled Push & Pull (10m Push, 10m Pull / 100/60kg)


See Fitness.

Bulletproof Strength:

A. 5 Sets

A1. 8 Straight Arm lat Pulldown

A2. (superset) 8 Barbell Good Mornings

B. 5 Sets

B1. 8 Narrow Grip Deck Press

B2. 12 Slant Board Squats (32X1)

C. OTM x 12

M1: 2 Turkish Get Ups (each side)

M2: 12 Plate Raises

M3: 12 KB Side Bends (per side)


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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