FK.DW Saturday 281109

Buy In

Tyre flips x 10

If you have no tyre, 10 Power cleans

Strength

Squat 4x4 @ 90%

Conditioning

Four rounds for time

Run 400 metres

Perform sit-ups for the same length of time it took to complete the run

So on round 1 it might take 1:10 to run 400m. Perform sit-ups for 70 seconds then start run 2.

Cash Out

Bag work - punches only. 2x1 minute with 30 seconds rest between rounds

Post weights, times and total sit-ups to FK.UK

Have fun!

FK.DW Saturday 171009

Buy In

Hand Stand 2 min hold

Strength

Squat 5x3

Conditioning

50/50 Deadlift

For time and in as few rounds a s possible complete

50 deadlift at 50% max

Cash Out

Punch bag work - all punch combinations

3 x 60 second round, 30 seconds rest between rounds

Post weights, rounds and times to FK.UK

Have fun!