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 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 Friday 111209

Buy In

4 x 5 Pull-Up

Strength

Handstand Push-up 6x2

Conditioning

Swim 1K or Run 5K or Cycle 10K

Cash Out

Ladder Agility drills

Post weights and times to FK.UK

Have fun!

FK.DW Friday 160909

Buy In

Kneeling Power ball toss test x 2

Strength

Dead lift 5x3

Conditioning

Swim 1K or

Run 5K or

Cycle 10 K

Cash Out

Dot Drills

Post weights and times to FK.UK

Have fun!