Friday 12th January

Class
Strength
10 minutes build to heavy 3RM then 3 heavy single Thrusters

Conditioning
‘15.5’
27-21-15-9 reps:
Thrusters 43/29kg
Row Calories

CFK Compsquad
1 ) Thruster to 3RM then 1RM

2 ) ‘15.5’

3 ) For time and quality
10 x Pistol squats
5m Handstand walk
20 x Pistol squats
10m Handstand walk
30 x Pistol squats
15m Handstand walk
40 x Pistol squats
20m Handstand walk

4 ) 5 x 20 GHD sit ups
5 x 8 one arm Dumbbell press
 

Simon Lee