TUESDAY Dec 21 Written By David Koni SPECIFIC PREP M. Band Assisted LatsSP. Bar Hang - Walkout Pushups BDOYWEIGHT STRENGH FITNESS 4 Sets 6-10 Banded Pull-ups 10-15 Pushups to Target PERFORMANCE4 Sets 8-12 Strict Pull-ups 15-20 Plate Deficit Pushups Rest 2 mins between sets CONDITIONING FITNESS 10 Rounds3 Clean and Jerks 4 Burpees 7 Kettlebell Swings 16/12 PERFORMANCE 10 Rounds3 Clean and Jerks 50/35 6 Lateral Burpees over Bar9 Kettlebell Swings 24/20 David Koni
TUESDAY Dec 21 Written By David Koni SPECIFIC PREP M. Band Assisted LatsSP. Bar Hang - Walkout Pushups BDOYWEIGHT STRENGH FITNESS 4 Sets 6-10 Banded Pull-ups 10-15 Pushups to Target PERFORMANCE4 Sets 8-12 Strict Pull-ups 15-20 Plate Deficit Pushups Rest 2 mins between sets CONDITIONING FITNESS 10 Rounds3 Clean and Jerks 4 Burpees 7 Kettlebell Swings 16/12 PERFORMANCE 10 Rounds3 Clean and Jerks 50/35 6 Lateral Burpees over Bar9 Kettlebell Swings 24/20 David Koni
