THURSDAY Jun 29 Written By David Koni SPECIFIC PREP Gymnastics Warmup in preparation for SKILLS below. SKILLS (In Partners “You go, I go“) 10 MIN TIME CAP FITNESS 4 Rope Up/Downs HS Walk Progression or 20 Belly Facing Shoulder Taps PERFORMANCE 10 Rounds (5 rounds each)2 Rope Climbs 10m HS Walk Partner A completes 2 Rope Climbs and 10m HS Walk then Partner B completes 2 Rope Climbs and 10m HS Walk etc… Until both partners have completed 5 rounds each or when 10 mins is up on the clock. CONDITIONING AMRAP 16 FITNESS 404030302020 PERFORMANCE 50 KB Swings 24/20 50 Med Ball Situps 9/640 Hang Power Cleans 42.5/3040 Burpee Bar Hops 30 Handstand Push-Ups30 Wall Balls David Koni
THURSDAY Jun 29 Written By David Koni SPECIFIC PREP Gymnastics Warmup in preparation for SKILLS below. SKILLS (In Partners “You go, I go“) 10 MIN TIME CAP FITNESS 4 Rope Up/Downs HS Walk Progression or 20 Belly Facing Shoulder Taps PERFORMANCE 10 Rounds (5 rounds each)2 Rope Climbs 10m HS Walk Partner A completes 2 Rope Climbs and 10m HS Walk then Partner B completes 2 Rope Climbs and 10m HS Walk etc… Until both partners have completed 5 rounds each or when 10 mins is up on the clock. CONDITIONING AMRAP 16 FITNESS 404030302020 PERFORMANCE 50 KB Swings 24/20 50 Med Ball Situps 9/640 Hang Power Cleans 42.5/3040 Burpee Bar Hops 30 Handstand Push-Ups30 Wall Balls David Koni
