Wednesday 15th August

Class
1 ) 'Jerry'
1.6km run
2km row
1.6km run

2 ) In pairs
25 X medball sit ups
400m Deadball carry (as heavy as possible)
25 X medball sit ups

CFK Squad
1 ) 'Jerry'

2 ) Tempo overhead squat
5 X 2
5 sec down 2 sec pause

3 ) 3 rounds for time
30 X GHD sit ups
10 X box jump overs (as high as possible)
50m yoke carry

Simon Lee