FK.DW Friday 100709

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Agility ladder Drills

Lateral Feet Drill (Ickey Shuffle) x 2

In-Out drill x 2

Tango Drill x 2

Instructions http://www.sport-fitness-advisor.com/ladder-agility-drills.html

If you don't have an agility ladder, just imagine a 10 space ladder on the floor.

Strength

Snatch 5x1

Conditioning

Tabata front Squat @ 25% max

Tabata Press Up

Tabata Pull-Up

Tabata Sit-up

Complete all 8 rounds of the Tabata protocol for each exercise before moving on to the next.

Cash Out

L-Sit progression

Post weights, times and any comments or questions to the discussion topic found here.

Have fun!