FK.DW Monday 071209

Buy In

L-Sit Hold - 1 minute total hold

Strength

Deadlift: 5, 3, 1

Perform deadlift to your five rep max, then move to sets of three, ending with a weight you can only manage 1 rep for.

Conditioning

AMRAP 15

5 Ring Dip

10 Pull-Up

15 Box Jump

Compare to 280809

Cash Out

Bean bag Accuracy test

Post weights and rounds to FK.UK

Have fun!

FK.DW Tuesday 171109

Buy In

L-Sit hold - 1 minutes

Strength

Squat 6x2 @ 80% max

Conditioning

20-15-10 reps for time of;

KB Swings

Double Under skipping

If you don't have double unders do tuck jumps OR 2x single skips

Cash Out

Resisted Sprints 5 x 20m

With a partner resisting your progress with bungee cord or rope, sprint for 20 metres. If you don't have a partner, hill sprints work just as well.

Post weights and times to FK.UK

Have fun!