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 Tuesday 131009

Buy In

L-Sit 1 minute hold

Strength

Bench Press 5x3

Conditioning

Tabata Front Squat @ 25% Max

Tabata Press-Up

Tabata Pull-Up

Tabata Sit-Up

Compare to 040809

Cash Out

2 x 30 second Alternate Hand Wall Toss test

Post weights and times to FK.UK

Have fun!