Thursday 20.08.20


1. 3 Rounds OTM for Quality

10 second Back Scale (each side)

5 Bridge Ups

10 Single Arm KB Overhead Squats (5 per side)

2. "Cement Mixer"

7 rounds, each round for time, of:

Run, 400 m

12 Toes-to-bars

Go every 3 minutes.

Compare to 14/1/20

Chris B 11.17

Kat B 13.28


See Fitness Gymnastics: Bar Pull Overs and Strict Pull Ups (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.