Friday 27th July

Class
Strength
Back squats
Continuous timer every 90 seconds..
1st round: 5 X back squats 70%
2nd round: 3 X back squats 85%
3rd round: 1 X Back squat 90%+

Conditioning
5 rounds for time
20 X Wall ball shots 20/14lbs
20 X Kettlebell swings 24/16kg
20 X Box jump overs 24/20inch

CFK Compsquad
1 ) Back squats
As per class

2 ) Power snatch 7 X 1 @85%+

3 ) Build to heavy tempo overhead squat
5 seconds down 2 sec pause at bottom

4 ) 'Airbike Barbara'
5 rounds
20 X Pull ups
30 X Push ups
40 X Abmat sit ups
50 X Air squats
30/20 calorie airbike

Simon Lee