FK.DW Friday 080110

Buy In

2 x 30 second Alternate Hand Wall Toss test

Strength

Press 3x5

Conditioning

Swim 1K or

Run 5K or

Cycle 10K

Cash Out

Hand stand hold 1 minute inverted

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 101209

Buy In

Handstand progression 1 minute

Strength

Squat 6x2 @ 80%

Conditioning

Run 250m

20-15-10 of

Deadlift @ 60% max

Marine (clapping) push-up

Run 250m

Substitute regular push-ups as required

Cash Out

2 x 30 second Alternate Hand Wall Toss test

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 191109

Buy In

Handstand Holds 2 minutes inverted

Strength

Squat 6x6 @ 80% max

Conditioning

AMRAP 15 minutes of

35 metre/40 Yard Sprint

35 metre/40 Yard Lunges

35 metre/40 Yard Bear Crawl

Cash Out

2 x Illinois Agility Test

Post weights and times to FK.UK

Have fun!