Up In The Air (FK.DW Friday 090911)

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Up In The Air (FK.DW Friday 090911)

#1 Franz29

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Posted 08 September 2011 - 05:00 PM

Warm-Up

Skills
3 ball juggle: Juggle 3 balls for 1 minute. Rest 30 seconds then repeat. On the second minute, count number of drops and perform 5 push-ups per drop at the end of the workout.

Did you do better than Tuesday?

Strength
Squat 3×5

Conditioning
As Many Rounds As Possible in 15 minutes of

1 Press

1 Pull-Up

1 Dip

3 Press

3 Pull-Up

3 Dip

Use 55% max press weight, making sure to increase the weight from last time.

Compare to 120811

Flexibility and Cool-down
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- Stephen A Hollingdale
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