FRIDAY Jul 30 Written By David Koni SPECIFIC PREP S1. Dynamic Stretch GYMNASTICS SKILLS 10 min AMRAP FITNESS 50 Single Under’s 20 Shoulder Taps 3 Foot Bites PERFROMANCE30 Double Under’s5-10m HS Walk 1 Rope Climb CONDITIONINGAMRAP 18 FITNESS 12/9 Cal Airbike 12 Box Step-Overs 9 Hang Power Cleans 6 Burpee Pull-ups PERFORMANCE 15/12 Cal Airbike 12 Box Jump Overs 9 Hang Power Snatch 6 Bar Muscle Ups David Koni
FRIDAY Jul 30 Written By David Koni SPECIFIC PREP S1. Dynamic Stretch GYMNASTICS SKILLS 10 min AMRAP FITNESS 50 Single Under’s 20 Shoulder Taps 3 Foot Bites PERFROMANCE30 Double Under’s5-10m HS Walk 1 Rope Climb CONDITIONINGAMRAP 18 FITNESS 12/9 Cal Airbike 12 Box Step-Overs 9 Hang Power Cleans 6 Burpee Pull-ups PERFORMANCE 15/12 Cal Airbike 12 Box Jump Overs 9 Hang Power Snatch 6 Bar Muscle Ups David Koni
