FK.DW Tuesday 220909

Buy In

Front Lever progressions

Strength

Bench Press 3x8

Conditioning

For total time:

Tyre Flips x 10

then AMRAP 20

Srint 20m

Hammer Strikes x 15

Sprint 20m

Box Jumps x 15

then Tyre flips x 10

Compare to 220809 (and check for substitutions)

Cash Out

Basketball free-throw x25

Every missed throw = 5 Push-Ups

Post weights and times to FK.UK

Have fun!