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FK.DW Saturday 191209

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Posted 19 December 2009 - 07:58 AM

Buy In
5x 5 second negative pull-up
Jump up to the top position then slowly lower yourself down, taking 5 seconds to fully extend.

Strength
Squat 1x20

Conditioning
AMRAP 15
10 Press @ 50% max
10 Sit-up
10 Air Squat

Cash Out
PNF and foam roller

Post weights and times to FK.UK

Have fun!
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http://www.boditronics.co.uk
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