Monday 9th July

Class
Strength
Back squats continuous timer every 90 seconds..
1st round: 5 @ 70%
2nd round: 3 @ 80%
3rd round: 1 @ 90%+
Conditioning
17 minute climb the ladder
10 X calorie row
10 X Kettlebell swings 24/16kg
10 X burpees
*ascend 10 reps per round

CFK Compsquad
1 ) Squat
Back squat
As per class

2 ) Strength
Every min on the min for 12 minutes..
Odd min: 5 X power clean ascend weight
Even min: 5-10 X strict handstand push ups

3 ) Conditioning
As per class

4 ) accessory
5 sets
1 X pegboard ascent
8 X one arm bent over row
10 X ring rows

Simon Lee