Wed 20 Aug

Posted: August 19, 2014 by ollyoz in Uncategorized

CFK Warm Up – which is going to be as standard;

600m Loop


15 squats

Left and Right leg – 1 minute of each on ball or roller for Glute major/ minor/ top of hip

15 squats

20 Pass throughs with shrug

30 Hollow Rocks

20 Walking lunges (10 each leg) with pause to stretch forward and over toes

“Falkel” – edited

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups – Scale as required
8 Box jump, 30 inch box – Scale as needed
8 Towel Pull Ups – Scale as required
Don’t lower reps, just change the exercise difficulty.

  1. Donna says:

    Donna 12 + 8 box jumps
    Andy 17 + 5 box jumps
    Matt 19 + 8 box jumps
    Paul 15 RX

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