FK.DW Monday 100809

Carrying on with the planche progressions this week and sticking with the sets of 5 on the weighted sections.

Buy In

10 x 50-60cm (20-24") Box Jumps

Strength

Squat 3x5

Conditioning

4 rounds for time of;

10 Push Press @ 70% max Press

10 L-Sit Pull-Ups

10 GHD Sit-Ups

We are looking for a sub 10 minute effort here so again, scale weights enough that you can manage it. If you can't do an L-Sit pull-up, do a dead hang or scaled equivalent.

Cash Out

Planche progression 1 min hold

Post weights and times to the FK Daily Workout forum.

Have Fun!