Tuesday 02.06.20

Updated: Jun 1

Fitness 1. Progressions: Push up or HSPU: Week 9

For time - 7 x 40% of your Max Unbroken set. After these 7 sets, do the remaining reps from your week 5 total broken up however you like.


2. 3 x 20 Atlas Swings


3. Echo Bike Calories: Reverse Tabata (10 work, 20 rest, 8 Rounds) Score is total Calories.


*Complete the atlas swings before the Echo Bike calories unless you need to do 2-3 heats, then for the first 6 people they can do them after. There is a button on the bike to do the intervals. Performance: See Fitness Weightlifting: 1. Power Clean waves: OT2M

2 x 80%

1 x 85%

1 x 90%

x3 waves


2. Bench Press

1 x 1 x 95%

5 x 3 x 85%


3. KB Seal Rows:

6 x 6


Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



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