CFBournemouth Comp

Strength - Back Squat
warm up sets - 5 @ 40%, 5 @45%, 5 @55%
working sets - 5 @60%, 5 @70%, 5 @80%

Wod - 50 - 40 - 30 - 20 - 10
Double unders
25 - 20 - 15 - 10 - 5
TTB

Endurance

Run/row - 10 x 45sec work, 1:30 rest