FRIDAY Jul 8 Written By David Koni MOBILITY/SPECIFIC PREPM. Wall Couch Stretch SP. Broomstick/KB Complex PERFORMANCE and FITNESS EMOM 10 1 Front Squat Ascend Weight each min and Build to a Heavy 1 Rep CONDITIONING FITNESS EMOM 20Min 1. 15 Wall Balls Min 2. 15-12 Lying T2B Min 3. 9/6 Cal Airbike Min 4. 3 Deadball Cleans + 20m Deadball Carry Min 5. REST PERFORMANCE EMOM 20Min 1. 20 Wall Balls Min 2. 15 GHD Situps Min 3. 12/9 Cal Airbike Min 4. 3 Deadball Cleans + 20m Deadball Carry Min 5. REST David Koni
FRIDAY Jul 8 Written By David Koni MOBILITY/SPECIFIC PREPM. Wall Couch Stretch SP. Broomstick/KB Complex PERFORMANCE and FITNESS EMOM 10 1 Front Squat Ascend Weight each min and Build to a Heavy 1 Rep CONDITIONING FITNESS EMOM 20Min 1. 15 Wall Balls Min 2. 15-12 Lying T2B Min 3. 9/6 Cal Airbike Min 4. 3 Deadball Cleans + 20m Deadball Carry Min 5. REST PERFORMANCE EMOM 20Min 1. 20 Wall Balls Min 2. 15 GHD Situps Min 3. 12/9 Cal Airbike Min 4. 3 Deadball Cleans + 20m Deadball Carry Min 5. REST David Koni
