Tuesday 15th May

Class
1 ) For time: ( 21 min cap) 
1-2-3-4-5-6-7-8-9-10 reps each:
Dumbbell power cleans 22.5/15kg
Burpee box jumps 24/20inch

Then,

Finish:
400m run
30 x Dumbbell box step ups 22.5/15kg over 24/20inch box
400m run

2 ) 7 minutes alternating in teams..
50m sled push

CFK Compsquad
1 ) Conditioning 1
As per class

2 ) 10 minutes quality..
1 x Bench press (body weight)
1 x Strict pull up
*Ascend 1 Rep per round

3 ) 14 minutes every min on the min..
Odd min 15/12 Calorie ski
Even min 15 x GHD sit ups

Simon Lee