TUESDAY Sep 26 Written By David Koni MOBILITY/SPECIFIC PREPM. Wall Couch Stretch (90 secs per side) SP. Dynamic Lower Body STRENGTH PERFORMANCE and FITNESS Establish a 3RM Front Squat Perform 3 primer sets of 3 reps before hitting your working sets CONDITIONING FITNESS5 Rounds For Time 8/6 Cal Airbike 10 Kipping Knees 2 Chest 10 DB Box Step-Ups 5 Power Cleans PERFORMANCE5 Rounds For Time 10/7 Cal Airbike 10 T2B 10 DB Box Step-Ups 15/105 Power Snatch 60/40Work in teams of 2-3, every athletes workout starts on the rower, send the faster athlete off first David Koni
TUESDAY Sep 26 Written By David Koni MOBILITY/SPECIFIC PREPM. Wall Couch Stretch (90 secs per side) SP. Dynamic Lower Body STRENGTH PERFORMANCE and FITNESS Establish a 3RM Front Squat Perform 3 primer sets of 3 reps before hitting your working sets CONDITIONING FITNESS5 Rounds For Time 8/6 Cal Airbike 10 Kipping Knees 2 Chest 10 DB Box Step-Ups 5 Power Cleans PERFORMANCE5 Rounds For Time 10/7 Cal Airbike 10 T2B 10 DB Box Step-Ups 15/105 Power Snatch 60/40Work in teams of 2-3, every athletes workout starts on the rower, send the faster athlete off first David Koni
