Fitness: On the 4:00 x 5 Rounds:
5 Devil Presses
10 Double Dumbbell Squats
15 Down Ups
20/15 Calorie Echo Bike
Dumbbells: (22.5/15kg) Performance: On the 4:00 x 5 Rounds:
5 Devil Presses
10 Double Dumbbell Squats
15 Bar Facing Burpee
20/15 Calorie Echo Bike
Dumbbells: (22.5/15kg) Weightlifting: (Deload week).
1. Zombie Squats: 2 sec pause at the bottom:
5 x 5 x 50%
2. Farmers Handle Suitcase Deadlift
5 x 5: Building for quality
3 Rounds for mobility:
20 Wall Hip Flow
10 Weighted Pass-throughs
10 Overhead Cossack Squats.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
