Friday 8th September

Strength
Back squat 2 x 5 @ 80%, 3 x 3 @ 85%+

Conditioning
‘Dunn’
As many rounds as possible in 19 minutes…
Rx’d
3 x Muscle ups
5m shuttle run
10m shuttle run
20m shuttle run
6 x Burpee box jump overs 24/20inch

CFK Compsquad
1) Back squat 2 x 5 @ 80%, 3 x 3 @ 85%+

2) Conditioning
As many rounds as possible in 19 minutes…
Rx’d
3 x Muscle ups
5m shuttle run
10m shuttle run
20m shuttle run
6 x Burpee box jump overs 24/20inch

3) Bodybuilding strength
A) Push press 5 x 5 @ 70-80%

😎 Work up to max height box jumps between sets

C) Bent over row 3 x 8

D) 3 x 15m Overhead walking lunge

4) Accessory
3 rounds for time
25 x GHD sit ups
50m Deadball carry 65/45kg

Simon Lee