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.
