Thursday 28th September

1) Rowing intervals
5 x 3 min max calorie row*
*rest 1 min between rounds

2) Conditioning
Rx'd
21-18-15-12-9 reps:
Deadlifts 102/70kg
Toes to bar
Box jumps 24/20inch

Scaled
21-18-15-12-9 reps:
Deadlifts (scale accordingly)
Knee raises
Box jumps 24/20inch

CFK Compsquad
1) Rowing intervals
As per class

2) 30 x Bar muscle ups*
*Minimal sets as possible
Or
7 sets 1-3 reps

3) Conditioning
As per class
Or
CFK barbell

Simon Lee