WEDNESDAY May 4 Written By David Koni MOBILITY/SPECIFIC PREPM. Lacrosse Ball ShouldersSP. Dynamic Gymnastic Warmup GYMNASTICS CAPACITYAlternating On The 1:30 (3 Rounds) FITNESS A) 15 Pushups B) 10/6 Cal Airbike C) 5 Box Jumps PERFORMANCE A) 20 Plate Deficit Pushups B) 12/8 Cal Airbike C) 5 High Box Jumps 32/24 CONDITIONING FITNESS2 Rounds:400 Meter Run12 Power Cleans 500/400 Meter Row12 Front Squats PERFORMANCE 2 Rounds:400 Meter Run15 Power Snatch 45/32.5500/400 Meter Row15 OH Squats 45/32.5 David Koni
WEDNESDAY May 4 Written By David Koni MOBILITY/SPECIFIC PREPM. Lacrosse Ball ShouldersSP. Dynamic Gymnastic Warmup GYMNASTICS CAPACITYAlternating On The 1:30 (3 Rounds) FITNESS A) 15 Pushups B) 10/6 Cal Airbike C) 5 Box Jumps PERFORMANCE A) 20 Plate Deficit Pushups B) 12/8 Cal Airbike C) 5 High Box Jumps 32/24 CONDITIONING FITNESS2 Rounds:400 Meter Run12 Power Cleans 500/400 Meter Row12 Front Squats PERFORMANCE 2 Rounds:400 Meter Run15 Power Snatch 45/32.5500/400 Meter Row15 OH Squats 45/32.5 David Koni
