FK.DW Friday 201109

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Planche Progressions 1 minute hold

Strength

Press 3x5

Pull-Up 3x5

Conditioning

15-12-9 reps for time of;

Pull-Up

Ring Dip

Push Press @ 50% Max press

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!