FK.DW Friday 181209

Buy In

Iron Cross progressions

Strength

Bench Press 5x3

Conditioning

Either

Swim 1K or

Run 5K or

Cycle 10K

Cash Out

Dot drills

Post weights and times to FK.UK

Have fun!

FK.DW Tuesday 241109

Buy In

Power Snatch x 5

Strength

Bench Press 3x5

Conditioning

Tabata protocol (8 rounds of 20 seconds work, 10 seconds rest) of;

Front Squat @ 25% max

Press-Up

Pull-Up

GHD Sit-up (or regular sit-up if no roman chair is available)

Cash Out

30 Back Extensions (use supermans or good mornings if necessary)

Post weights and times to FK.UK

Have fun!