Friday 19th January

Class
Strength
Front squat
6 x 3 @ 70-85%

Conditioning
20 minute emom...
1st min: 1-2 x Rope climbs
2nd min: 10-20 x Pistol squats
3rd min: 16 x Burpees
4th min: Max Calorie airbike
5th min: Rest

CFK Compsquad
1 ) Front squat 6 x 3 @ 70-85%

2 ) 10 minutes max rep Squat snatches @ 85% (aim = 20 reps )

3 ) 24 min emom...
1st min: 1-2 x Rope climbs
2nd min: 10-20 x Pistol squats
3rd min: 10m Handstand walk
4th min: 15/12 x Calorie Airbike

4 ) 5 rounds for time
21 x cal row
15 x cal Ski
9 x Burpee box jump over 24/20inch

Simon Lee