As for yesterday; omit the strength work if you are feeling run down. This is a back off week and you will be getting plenty of exercise with just the conditioning routine.
L-Sit progression
Strength
Deadlift 3 x 5
Conditioning
4 x 400m shuttles
Mark out a 25 metre distance with a cone. From the starting point sprint to the cone and back a total of 8 times (there and back counts as 1 time) making a total of 400 metres. Rest for the same time as it took to complete the shuttle. Repeat for a total of 4 shuttles (1600m).
Optio: 4 x 300m shuttles
Legionary: 4 x 200m shuttle
Record time for each leg and total time.
Cash Out
Basketball free throws x 25. For every missed shot do 5 squats.
Record weights, times and missed shots to comments or your FK.UK log.
Vires et Honestas
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