THURSDAY Jul 15 Written By David Koni MOBILITYBanded Lats (90 secs per side) SPECIFIC PREP 5 Walkout Pushups 10 Banded Good Mornings 15 Lying Hip Extensions 20 Shoulder Taps STRENGTHPERFORMANCE Bench Press 8-8-8-8-8Strict Pull-up8-8-8-8-8Work with a partner, Partner A completes 8 Bench Press 8 Strict Pull-ups then Partner B completes 8 Bench Press 8 Strict Pull-ups until both partners have completed 5 rounds each CONDITIONING PERFORMANCE and FITNESS In Partners Complete For Time 40/30 Cal Row 40 Box Jump Overs 40 Double DB Squats 22.5/15 40 Single DB Hang Clean and Press 22.5/15 40/30 Cal Row 40 Single DB Hang Clean and Press 22.5/15 40 Double DB Squats 22.5/15 40 Box Jump Overs 40/30 Cal Row David Koni
THURSDAY Jul 15 Written By David Koni MOBILITYBanded Lats (90 secs per side) SPECIFIC PREP 5 Walkout Pushups 10 Banded Good Mornings 15 Lying Hip Extensions 20 Shoulder Taps STRENGTHPERFORMANCE Bench Press 8-8-8-8-8Strict Pull-up8-8-8-8-8Work with a partner, Partner A completes 8 Bench Press 8 Strict Pull-ups then Partner B completes 8 Bench Press 8 Strict Pull-ups until both partners have completed 5 rounds each CONDITIONING PERFORMANCE and FITNESS In Partners Complete For Time 40/30 Cal Row 40 Box Jump Overs 40 Double DB Squats 22.5/15 40 Single DB Hang Clean and Press 22.5/15 40/30 Cal Row 40 Single DB Hang Clean and Press 22.5/15 40 Double DB Squats 22.5/15 40 Box Jump Overs 40/30 Cal Row David Koni
