Tuesday 14th November

Class
1) Run 1.6km

2) Partner 'Nate'
20 minutes as many rounds as possible alternating...
2 x Muscle ups / 4 x strict pull ups
4 x Handstand push ups
8 x Kettlebell swings 32/24kg

CFK Compsquad
1) Running
A) Run 1.6km
rest 2 minutes
B) Run 1.6km slow
Rest 2 minutes
C) Run 1.6km

2) For time
50 x Calorie airbike
10 rounds of 'Nate'
2 x Muscle ups
4 x Strict handstand push ups
8 x Kettlebell swings 32/24kg
50 x Calorie Airbike

Simon Lee