Friday 19 Apr - 3x 400m Sprint. Then 5 Rnds - 1 Rope Climb, 10 Dumbbell Snatch (20/15), 20 Squat

Dan on his CF Level 1 Trainers Course last weekend. Sophie and Rob also completed their trainers course a few weeks ago. Nice one guys! 
2-3 min rest between each 400m effort.
Don't forget long socks for the rope climbs.