FRIDAY Nov 20 Written By David Koni MOBILITY AND MAINTENANCE S1. Full Body Dynamic Warmup BENCHMARK FRIDAY 3 Rounds for time FITNESS “HELEN”400m Run 21 KB Swings 12 Banded Pullups PERFORMANCE“HELEN”400m Run 21 KB Swings 24/16 12 PullupsACCESSORY 3 Rounds 8 GHD Back Extensions 8 Single Hip Extensions on Step 8 Double DB Pendlay Rows10-20m Disc Drag 20 Pushups AKL Ladies Mobility and MaintenanceS1. Band Assisted Hamstrings S2. Lacrosse Ball Glutes S3. Mobility Lunges Strength3 Rounds 8 Seated DB Shoulder Press 10 BB Front Squats, Clean bar from floor (Scale to KB Goblet) 12 Alternating KB Pendlay Rows Conditioning EMOM 20 Min 1. 15/12 Box Step-Ups Min 2. 3-4 Rope Walks Min 3. 10 Barbell Deadlifts Min 4 and Min 5. Row 300/200m David Koni
FRIDAY Nov 20 Written By David Koni MOBILITY AND MAINTENANCE S1. Full Body Dynamic Warmup BENCHMARK FRIDAY 3 Rounds for time FITNESS “HELEN”400m Run 21 KB Swings 12 Banded Pullups PERFORMANCE“HELEN”400m Run 21 KB Swings 24/16 12 PullupsACCESSORY 3 Rounds 8 GHD Back Extensions 8 Single Hip Extensions on Step 8 Double DB Pendlay Rows10-20m Disc Drag 20 Pushups AKL Ladies Mobility and MaintenanceS1. Band Assisted Hamstrings S2. Lacrosse Ball Glutes S3. Mobility Lunges Strength3 Rounds 8 Seated DB Shoulder Press 10 BB Front Squats, Clean bar from floor (Scale to KB Goblet) 12 Alternating KB Pendlay Rows Conditioning EMOM 20 Min 1. 15/12 Box Step-Ups Min 2. 3-4 Rope Walks Min 3. 10 Barbell Deadlifts Min 4 and Min 5. Row 300/200m David Koni
