Wednesday 18th July

Strength
15 mins every 90 seconds..
3 X Deadlifts

Conditioning
As many rounds as possible in 17 minutes... 
25 X Pull ups
50 X Deadlifts 80/55kg
50 X box jump overs 24/20inch
50 X One arm DB clean + jerk 22.5/15kg
50 X Burpees

CFK Compsquad
1 ) Conditioning
As per class

2 ) Strength
Bench press
Sled pulls
Bent over row

3 ) aerobic conditioning
Tabata airbike
8 rounds
20 on 10 off

Row 1000m active recovery

Tabata airbike

Simon Lee