FK.DW Monday 140909

Buy In

Squat Clean x10

Strength

Deadlift 5x3

Conditioning

Tabata protocol (20 seconds work/10 seconds rest - repeat 8 times) of

Press @ 25% max

GHD Sit-up

Pull-Up

Back Extension

If you don't have access to a GHD substitute regular sit-ups and supermans/good mornings

Cash Out

Press-up. Max in 90 seconds

Post weights and times to FK.UK

Have fun!