M/E Bench Press Chains KB 2 x 24/16kg, Complete 3 Best Sets Strict M/U & HSPU, The Row Intervals

Beginner 

(A) Floor Press-Work to the limitations of your movement

(B) Pullups & Strict Pushups-3 sets 3-5reps at lightest band possible.

(C) Individually 2 Rounds for Max Reps 1min Work 30sec Recovery-Ring Row, Ring Pushups, Row, HR Pushups, Hang from Rings, Plank

Intermediate 

(A) M/E Floor Press

((B) Individually complete 3 Best Sets-Muscle Ups, HSPU

(C) Individually 2 Rounds for Max Reps 1min Work 30sec Recovery-C2Bar, Ring Dips, Pullups, Pushups, Row, HR Pushups

Advanced 

(A) M/E Bench Press with 16KB's + 6kg Chains Swinging/8KB'S + 5kg Chains Swinging

(B) Individually complete 3 Best Sets-Strict Muscle Ups, Strict HSPU

(C) "The Row Intervals" for Max Reps-1min Row 300/250m 30sec Recovery.

Coaches Tips-(A) CFS Rules Apply. (B) You can have as many sets as you wish, record your best 3 (C) Welcome to CFS first Benchmark. "The Row Intervals"