FK.DW Monday 280909

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Wide grip dead hang pull-up: 2x5

Hand Stand Push Up: 2x5

Strength

Press 5x3

Conditioning

Five (5) rounds for time of:

Run 250m

15 Overhead Squat

15 Push-Up

Cash Out

Balance Drills

• Stand on 1 foot with foot flat on the ground for 30 seconds
• Stand on the same foot on your toes for 30 seconds
• Bring up the knee of the free foot and kick out to the front. Repeat for 10 kicks
• Hold the free leg out behind for 30 seconds
• Hold the free leg out in front for 30 seconds

Repeat with the other leg.

Post weights and times to FK.UK

Have fun!