TUESDAY Mar 15 Written By David Koni MOBILITY/SPECIFIC PREPM. Band Assisted Hip Flexor (90 secs per side)SP. 1 Round 1 min Bar Hang Dynamic Upper Body GYMNSATIC STRENGTHEvery 4 mins x 3 Rounds 5-10 Strict Pullups15-20 Deficit Pushups CONDITIONINGAMRAP 18: FITNESS14 DB Snatches 14/10 Cal Air Bike14 Kipping Knees 14 Single DB Box Step-ups PERFORMANCE18 DB Snatches 18/14 Cal Air Bike18 Toes to Bar18 Single DB Box Step-ups MIDLINE2-3 Rounds 20m DISC DRAG David Koni
TUESDAY Mar 15 Written By David Koni MOBILITY/SPECIFIC PREPM. Band Assisted Hip Flexor (90 secs per side)SP. 1 Round 1 min Bar Hang Dynamic Upper Body GYMNSATIC STRENGTHEvery 4 mins x 3 Rounds 5-10 Strict Pullups15-20 Deficit Pushups CONDITIONINGAMRAP 18: FITNESS14 DB Snatches 14/10 Cal Air Bike14 Kipping Knees 14 Single DB Box Step-ups PERFORMANCE18 DB Snatches 18/14 Cal Air Bike18 Toes to Bar18 Single DB Box Step-ups MIDLINE2-3 Rounds 20m DISC DRAG David Koni
