Fitness 1. 4 Rounds for Quality: (Alt E 90)
10 Side Plank Banded Rows
10 Single-Leg RDL
2. OT6M x 4:
800m Echo Bike
400m Row
400m Run
*Score is total time.
If you are concerned about completing it, go with:
600m Echo Bike
400m Row
200m Run Performance: See Fitness Weightlifting: 1. Bench Press:
1 x 1 x 95%
3 x 5 x 82.5%
2. Press:
Find your Heavy Single for the day in 10 minutes: Then based off today:
5 x 1 x 87.5%
3 x 7 x 70%
3. Wide Grip Behind the Neck Pull Ups
4 x Max Reps (OT2M)
4. 10 Rounds for quality:
5 Barbell Rollouts into 10 seconds L Sit
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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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