TUESDAY Apr 13 Written By David Koni TUESDAY APRIL 13th MOBILITY?SPECIFIC PREP Roller T-Spine Banded Lats Bar Hang BODY WEIGHT STRENGTH Every 2 mins (4 Rounds)7 Strict Pull-ups14 Plate Deficit Push-ups CONDITIONING FITNESS Alternating On the Minute x 8Min 1 – 14/10 Calorie RowMin 2 – 14 DB Snatch 22.5/15 Rest 2 mins Alternating On the Minute x 8Min 1 – 9/6 Cal Air bike Min 2 – 9 Kipping Knees 2 Chest PERFORMANCE Alternating On the Minute x 8Min 1 – 18/12 Calorie RowMin 2 – 18 DB Snatch 22.5/15 Rest 2 mins Alternating On the Minute x 8Min 1 – 12/9 Cal Air bike Min 2 – 12 T2B MIDLINE (IF TIME)2-3 Rounds 10 Disc Inch Worms straight into Disc Drag the remainder of astro Scale to 10 disc inch worms straight into 5-10m disc Drag David Koni
TUESDAY Apr 13 Written By David Koni TUESDAY APRIL 13th MOBILITY?SPECIFIC PREP Roller T-Spine Banded Lats Bar Hang BODY WEIGHT STRENGTH Every 2 mins (4 Rounds)7 Strict Pull-ups14 Plate Deficit Push-ups CONDITIONING FITNESS Alternating On the Minute x 8Min 1 – 14/10 Calorie RowMin 2 – 14 DB Snatch 22.5/15 Rest 2 mins Alternating On the Minute x 8Min 1 – 9/6 Cal Air bike Min 2 – 9 Kipping Knees 2 Chest PERFORMANCE Alternating On the Minute x 8Min 1 – 18/12 Calorie RowMin 2 – 18 DB Snatch 22.5/15 Rest 2 mins Alternating On the Minute x 8Min 1 – 12/9 Cal Air bike Min 2 – 12 T2B MIDLINE (IF TIME)2-3 Rounds 10 Disc Inch Worms straight into Disc Drag the remainder of astro Scale to 10 disc inch worms straight into 5-10m disc Drag David Koni
