Tuesday 07.07.20

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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