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  • Writer's pictureJason

Sunday 25.07.21

Fitness: 1. alt OTM

Odd: 3 ATG Split Squats

Even: 5 Sotts Press

2. 3 Rounds

6 minutes work, 2 minutes rest

15 Lateral Burpees Over Rower

21/15 Calorie Ski

27/21 Calorie Row

Max Calorie Echo Bike in the remaining time Performance: See Fitness Bulletproof Strength Class: 1. Seated sled pull 5-7 sets to build to a heavy pull - + superset 12 per side of a single leg wall hinge

2. 5-7 sets to build to a heavy set of 10 KB Filley press (5 per arm) superset 5 Bulgarian Spilt Squat

3. 15 minutes for quality 20 Banded face pull

20 KB pull through 20 banded good mornings

20 banded leg extensions

20 straight arm pulldown 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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