FK.DW Thursday 291009

Buy In

5 broad jumps for distance

Strength

Overhead Squat 5x3

Pull-Up 5x3

Chin-Up 5x3

Power Clean 5x3

Cash Out

PNF/Flexibility work

Post weights and times to FK.UK

Have fun!

FK.DW Saturday 260909

Buy In

Single leg Box Jumps: 2 x 10

Strength

Overhead squat: 3x3

Conditioning

Run 250m

20 Hammer Swing to tyre (or equivalent)

20 Jumping Jacks

Run 250m

15 Hammer Swing to tyre (or equivalent)

15 Jumping Jacks

Run 250m

10 Hammer Swing to tyre (or equivalent)

10 Jumping Jacks

Cash Out

10 consecutive double unders

For every miss - 3 burpees

If you miss, your counter starts again at zero!

Post weights and times to FK.UK

Have fun!