FK.DW Saturday 191209

Buy In

5x 5 second negative pull-up

Jump up to the top position then slowly lower yourself down, taking 5 seconds to fully extend.

Strength

Squat 1x20

Conditioning

AMRAP 15

10 Press @ 50% max

10 Sit-up

10 Air Squat

Cash Out

PNF and foam roller

Post weights and times to FK.UK

Have fun!