FK.DW Tuesday 151209

Buy In

3 x 3 Pull-up

3 x 5 Box jump

Alternate exercises.

Strength

Press: 5, 3, 1, 1

Conditioning

20-15-10

DB Thruster

DB Snatch

Aiming for a 4-6 minute effort here so choose the weight accordingly.

Cash Out

Headstand to handstand

Starting in a headstand (3 point stand), hold for 10 seconds then push up to a full handstand and hold for 10 seconds. Repeat 5 times.

You may use a wall for support if required.

Post weights and times to FK.UK

Have fun!