Wednesday 25th July

Class
Strength
Deadlift to 3RM
*work handstand walks between sets

Conditioning
1 ) 9 mins get as far as possible..
3 X Burpee box jump overs 24/20inch
3 X Deadlift 102/70kg*
*Ascend 3 reps per round

2 ) 7 mins in pairs
Max calorie airbike or ski erg

CFK Compsquad
1 ) Strength/ Skill
6 rounds every 2 mins.
3 X Deadlifts (build to heavy 3)
15m handstand walk or 3 attempts

2 ) Conditioning
As per class

3 ) 200/150 X calorie airbike*
* 30 seconds on 30 seconds off until compete

4 ) 5 rounds for quality
8 X Bench press
8 X Strict pull ups
Then 3 X 10 bent over row

Simon Lee