FK.DW Saturday 141109

Buy In

15 box jump

15 push-up

x2

Strength

Squat 6x5 @ 80%

Conditioning

AMRAP 10 Minutes

5 Burpee

10 KB Swing (use a weight that is relatively light to allow faster action)

15 Good Mornings with 20 Kg bar (or lighter is required)

Cash Out

Agility ladder and Dot drills

Post weights and times to FK.UK

Have fun!