Thursday 15.10.20


1. Accessory Warm Up

OTM x 12

10 Dead Bug Floor Angels

15 sec L Hold on Rings

20 Banded Hamstring Curl

2. 10-8-6-4-2 Bench Press OT3M

*10 Hip Extensions after each set

3. In teams of 3:

7 Min AMREP:

20 Burpees

Max Ski Calories in the remaining time

*All team members must complete the burpees before the ski starts.


See Fitness Gymnastics: Handstand Walk (Check out our Gymnastics schedule here:

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. Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account.