FK.DW Monday 121009

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Acceleration Drills:

3x20 metres (with tyre)

2x40 metres

Strength

Squat 5x3

Conditioning

AMRAP 15 minutes

Run 400m

10 Push-Press @ 50% max Press

10 GHD Situps

Cash Out

Balance Drills #2

i: Stand on one foot with your eyes closed for 30 seconds

ii: On the same foot (with eyes open), make 1/4 turns, pausing 10 seconds on each turn

iii: On the same leg, bring the free leg up and kick to the side 10 times

iv: Repeat with the opposite leg

Post weights and times to FK.UK

Have fun!