Fitness 1. 15 minutes of coached skill work.
2. For Time:
100 Double Unders
50/40 Calorie Row
30/20 Calorie Ski
50 Burpee Box Jumps (24″/20″)
30/20 Calorie Ski
50/40 Calorie Row
100 Double Unders Performance: See Fitness Weightlifting: 1. Bench Press:
105% x Max Reps
5 x 3 x 87.5%
2. Press:
8 x 1 x 92.5%
3 x 3 x 80%
3. Clean Pull:
4-3-2-1: 5kg heavier on every set than last week.
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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