FK.DW Monday 051009

Buy In

Acceleration Drills: 5 x 20 metres (with tyre if available)

Stay in the acceleration phase, which means staying low and driving with the legs and the arms. Run through the 20 metre mark before you start to slow down.

Strength

Deadlift 3x5

Conditioning

Kettle-Bear complex

Using a kettlebell/dumbell or weight plate perform;

Four (4) rounds for time of

Deadlift - American Swing - Russian Swing to row - Clean - Thruster x 5 Left - x 5 right

So do the complex 5 times with the left arm then 5 times with the right for one round.

Choose a weight that will allow you to finish under 15 minutes.

Cash Out

Pistol practise.

Post weights and times to FK.UK

Have fun!