CFCC Wednesday-- 6am'rs training day...

"wakey..wakey eggs and snakeys....."


Warm up:
Snakey Torso Flex/Extend 2 x 10
Tabata bottom to bottom Squat 4 sets

Part 1: On the minute every minute for 7 minutes
Hang Squat Clean to Overhead x 5

rest 5min

Part 2: Ladder Combo for time
Push ups 10-1
KTE 1-10

rest 5 min

Part 3: Row and Jump for points
Row 30sec for calories
30sec Double unders 0r sub Jumprope (divide by 2)
1 minute recovery
(eg: 10cal+20du = 30 points for that round)
3 rounds for total score