Wednesday 17th January

Class
Strength

Every min on the min for 10 minutes..
3 x Thruster

Conditioning
1 ) ‘Jackie’
For time
1000m row
50 x Thrusters 20/15kg
30 x pull ups

2 ) 10 minutes in pairs..
Max Calorie airbike

CFK Compsquad
1 ) ‘ Angry Jackie’
For time
2000m row
50 x Thrusters 43kg
30 x Bar muscle ups

2 ) 14 minutes every min on the min...
Odd min: run 200m
Even min: 50m sled run

3 ) 21 - 18-15-12-9 reps:
Ski erg calories
GHD sit ups
Alternating Pistol squats

Simon Lee