Tuesday 23.06.20

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

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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