Tuesday 5th December

Class
'CFK Endurance test'

2000m row
1800m run
50 x Burpees to target
400m run

Extra
5 sets
5 x Strict pull ups
5 x Strict ring dips

CFK Compsquad
1) 'Triple 3'
3km Row
300 x Double unders
4.8km Run

2) 3 rounds not for time
10 x Bench press
10 x Bent over row
20 x GHD sit ups
20 x Back extension

Simon Lee