TUESDAY May 17 Written By David Koni MOBILITY/SPECIFIC PREP S1. Lacrosse Ball Glutei/Hip Flexor S2. KB Structural Balance 1 Round 10 KB Single Leg Deadlifts 10 KB Windmills 10 Bird Dogs 10 Bear Dogs 20 Toe Taps BODYWEIGHT STRENGTH/SKILLS FITNESS EMOM 9 Min 1 – 50-70 Single Skips Min 2 – 7 Box Jumps Min 3 – 20 Shoulder Taps PERFORMANCE EMOM 9 Min 1 – 50-70 Double Under’s Min 2 – 7 High Box Jumps 32/24 Min 3 – 10m HS Walk CONDITIONING FITNESS 5 Rounds12/9 Cal Airbike 12 Box Jump Overs 9 KB SDHP 6 DB Push Press PERFORMANCE 5 Rounds15/12 Cal Airbike 12 Box Jump Overs 9 Hang Power Snatch 35/25 6 HSPU David Koni
TUESDAY May 17 Written By David Koni MOBILITY/SPECIFIC PREP S1. Lacrosse Ball Glutei/Hip Flexor S2. KB Structural Balance 1 Round 10 KB Single Leg Deadlifts 10 KB Windmills 10 Bird Dogs 10 Bear Dogs 20 Toe Taps BODYWEIGHT STRENGTH/SKILLS FITNESS EMOM 9 Min 1 – 50-70 Single Skips Min 2 – 7 Box Jumps Min 3 – 20 Shoulder Taps PERFORMANCE EMOM 9 Min 1 – 50-70 Double Under’s Min 2 – 7 High Box Jumps 32/24 Min 3 – 10m HS Walk CONDITIONING FITNESS 5 Rounds12/9 Cal Airbike 12 Box Jump Overs 9 KB SDHP 6 DB Push Press PERFORMANCE 5 Rounds15/12 Cal Airbike 12 Box Jump Overs 9 Hang Power Snatch 35/25 6 HSPU David Koni
