FK.DW Saturday 110709

Just one more day until the next rest day so let's give it everything we can today. The conditioning routine is short and sharp but the strength portion more than compensates wit a heavy physiological hit from the two types of squat.

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L-Sit Progressions

Strength

OHS 5x3

Front Squat 5x3

Conditioning

AMRAP 10 Minutes:

5 Ring-Dip

10 Ring Rows

15 Jump-Overs (lateral jump from side to side over a bag or other obstacle. Each jump counts as one rep)

Cash Out

Handstand practise - 1 min inverted

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

Have fun!