FRIDAY Mar 12 Written By David Koni MOBILITYTeam WarmupCONDITIONINGEvery minute, on the minute, for 25 minutes: FITNESS M1 - 40 secs Max Devils Press 15/10 M2 - 5-10 Kipping HSPU or Box HSPU M3 - 1-2 Rope Climbs or 5 Rope Walks M4 - 9/6 Cal Airbike M5 - REST PERFORMANCEM1 – 40 secs Max Devils Press 15/10 M2 – 14m HS Walk M3 – 3 Rope Climbs M4 – 12/9 Cal Airbike M5 – REST MIDLINE2-3 Rounds 15 GHD Situps 10 KB Windmills (5 per arm) 5 Strcit T2B 10 Disc Inch Worms :30-60 secs Double KB Hold AKL LADIES MOBILITY/SPECIFIC PREP5 min Dynamic Stretch STRENGTH SUPERSET3 Rounds 14m KB Travelling Lunges 12 Barbell Deadlifts 10 DB Bench Press CONDITIONINGEvery minute, on the minute, for 25 minutes:Minute 1 – :40 secs Max Double DB Clean and Press Minute 2 – 10 HR Pushups + 10 Air Squats Minute 3 – 12/9 Cal Ski Erg Minute 4 – 9/6 Cal Airbike Minute 5 – REST David Koni
FRIDAY Mar 12 Written By David Koni MOBILITYTeam WarmupCONDITIONINGEvery minute, on the minute, for 25 minutes: FITNESS M1 - 40 secs Max Devils Press 15/10 M2 - 5-10 Kipping HSPU or Box HSPU M3 - 1-2 Rope Climbs or 5 Rope Walks M4 - 9/6 Cal Airbike M5 - REST PERFORMANCEM1 – 40 secs Max Devils Press 15/10 M2 – 14m HS Walk M3 – 3 Rope Climbs M4 – 12/9 Cal Airbike M5 – REST MIDLINE2-3 Rounds 15 GHD Situps 10 KB Windmills (5 per arm) 5 Strcit T2B 10 Disc Inch Worms :30-60 secs Double KB Hold AKL LADIES MOBILITY/SPECIFIC PREP5 min Dynamic Stretch STRENGTH SUPERSET3 Rounds 14m KB Travelling Lunges 12 Barbell Deadlifts 10 DB Bench Press CONDITIONINGEvery minute, on the minute, for 25 minutes:Minute 1 – :40 secs Max Double DB Clean and Press Minute 2 – 10 HR Pushups + 10 Air Squats Minute 3 – 12/9 Cal Ski Erg Minute 4 – 9/6 Cal Airbike Minute 5 – REST David Koni
