Fitness First Fusionopolis

CFSG strength:

Back Squats
x 3 x 5

70kg x 3 x 3
75kg x 3 x 1
80kg x 3 x 1

Push Press
x 3 x 3

40kg x 3 x 3

Then rowing intervals:

200m x 10
30secs rest between sets
No set can take longer than first set

52 / 51 / 51 / 50 / 50 / 50 / 50 / 51 / 50 / 49

100 flutterkicks

back_squat
push_press
rowing