Wednesday 22.07.20

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.


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