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  • Writer's pictureJason

Sunday 29.02.21


1. 4 Sets:

10 Banded Row in Front Plank

2. In Pairs: 20 Min AMRAP

50 Dead Ball Slams 15/12kg (Partner must be hanging from a bar)

40 Calorie Bike Erg (partner must be holding a wall squat)

30 Burpee Box Jumps 24/20" (partner must be in a handstand hold) Performance: See Fitness Gymnastics: Freestanding Handstand Hold (Check out our Gymnastics schedule here:

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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