Tuesday 12th April

CFK base cycle 1 Pre-test
1) 1RM Back squat
Suggest warm up: 1 x 4 @ 70%, 1 x 3 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95% then 2 attempts at 1RM

2) Max effort pull ups

Conditioning:
For time:
Rx'd
Cash in: 100 x Wall ball shots 20/14lbs
Then 3 rounds..
50 x Double unders
10 x Alternating dumbbell snatch 30/20kg

Scaled
Cash in: 100 x Wall ball shots (scale weight and target accordingly)
Then 3 rounds
100 x Skips
10 x Alternating dumbbell snatch

Simon Lee