Warm-Up
Skills
Planche Progressions: 2 minutes hold
Coach Sommer has a great article over on dragondoor detailing the stages towards a planche. Coach Sommer has his own site here.
Conditioning
5 Km interval workout for time
Jog 1600 m
Sprint 400 m
Jog 400 m
Sprint 400m
Jog 400m
Sprint 200m
Jog 200m
Sprint 200m
Jog 200m
Sprint 200m
Jog 200m
Sprint 200m
Jog 200m
Sprint 100m
Jog 100m
Flexibility and Cool Down
Post time to FK.UK
Have fun!
