Wednesday 29th November

Class
Strength
Deadlift 10RM, 8RM, 6RM, 4RM then 2RM

Conditioning
As many rounds as possible in 10 minutes..
Rx'd
3 x Bar muscle ups
6 x Bar-facing burpees
9 x Deadlifts 102/70kg

Scaled
3 x Jumping bar muscle ups/ strict pull ups
6 x Bar-facing burpees
9 x Deadlifts 70/45kg

3) 10 mins in pairs max calories
Airbike

CFK Compsquad
1) Deadlifts
As per class

2) Conditioning
As per class

3) For time
50 x Alternating pistol squats
40 x Calorie ski
30 x Alternating pistol squats
20 x Calorie ski
10 x Alternating pistol squats

4) 15 minutes...
Airbike intervals
15 sec max effort 45 seconds rest

Simon Lee