Tuesday 24th October

Class
Running Conditioning

From 0.00-9.00
Run 400m every 3minutes
From 9.00-16.00
Run 200m every 90 seconds
From 16.00 - 22.00
Run 400m Every 3 minutes

Conditioning
As per class As many rounds as possible in 12 minutes..
25 x GHD Sit ups
10m Overhead walking lunge Dumbbell L arm*
10m Overhead walking lunge Dumbbell R arm*
*Rx'd 22.5/15kg Dumbbell

CFK Compsquad
1) Running conditioning

As per class

2) Conditioning
As per class

3) Handstand push ups
A) 4 sets
3-5 x Strict Weighted handstand push ups
B) 2 sets
5-15 x Strict Handstand push ups
C) 2 sets
5-20 x Kipping handstand push ups

Simon Lee