Monday 18th June

Class
Strength
Back squat 2 x 5 @ 70% 3 x 3 @ 80%+

Conditioning
As many rounds as possible in 20 minutes..
5 x Power cleans 65/45kg
10 x Toes to bar
15 x Wall ball shots 20/14lbs

CFK Compsquad
1 ) Squat
Back squat 2 x 5 @ 70% 3 x 3 @ 80%+

2 ) 30 x Ring muscle ups for time.. or 5 x max sets*
*Every broken set 200m run penalty

3) Aerobic capacity
For time
100 x Calorie Ski
100 x Calorie Airbike
100 x Calorie Row
100 x Burpees

Simon Lee