Tuesday 31st July

Class
Strength
Every min on the min for 14 minutes
Odd min: 3 X Tempo front squat 60-70%
3 second down 1 second pause
Even min: 3-7 X strict handstand push ups

Conditioning
For time
100 X Wall ball shots 20/14lbs*
* every broken set 200m run penalty
100 X Kettlebell swings 24/16kg*
* every broken set 200m run penalty

CFK squad
1 ) CFK Barbell

2 ) 5 rounds for time
3-6 X ring muscle ups
20 X Wall ball shots 30/20lbs

Finisher:
3 sets 15m overhead walking lunge (heavy as possible)

Simon Lee