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 Monday 231109

Buy In

Suitcase Carry 50m left hand, 50 m right hand

Strength

Squat 5x5 @ 85%

Conditioning

3 rounds for time of;

Row 15 Calories

15 ring Push-up to crunch

15 Pull-Up

Ring Push-up to crunch: With your feet through the rings assume the standard push up position. Perform one push up. As you reach the up position, pull your legs up to your chest then back to the up position. Repeat.

If you don't have rings, perform a push-up followed by a squat thrust (or the down portion of a burpee).

Cash Out

Ring Stability and Iron Cross progression

Post weights and times to FK.UK

Have fun!