THURSDAY Apr 15 Written By David Koni THURSDAY 15th APRIL MOBILITY 5 min Dynamic Travelling Series STRUCTURAL BALANCE PERFORMANCE AND FITNESS 3 Rounds 1 Turkish Get-Up (each side)5 Single Leg Deadlifts (each side)7 KB Windmills (each side)CONDITIONING FITNESS EMOM 18 Min 1. 9 Pull-ups Min 2. 12 DB Hang CleansMin 3. 15 Box Jumps Min 4. 40m Heavy Sled Push Min 5. 12/9 Cal Ski Erg Min 6. REST PERFORMANCE EMOM 18 Min 1. 9 C2B Pull-ups Min 2. 12 DB Hang Cleans 22.5/15 Min 3. 15 Box Jumps Min 4. 40m Heavy Sled Push Min 5. 15/12 Cal Ski Erg Min 6. RESTMIDLINE 3 Sets10 Plank Get-Ups :20s L-Sit30 Cross Crawlers Rest As Needed Between Sets David Koni
THURSDAY Apr 15 Written By David Koni THURSDAY 15th APRIL MOBILITY 5 min Dynamic Travelling Series STRUCTURAL BALANCE PERFORMANCE AND FITNESS 3 Rounds 1 Turkish Get-Up (each side)5 Single Leg Deadlifts (each side)7 KB Windmills (each side)CONDITIONING FITNESS EMOM 18 Min 1. 9 Pull-ups Min 2. 12 DB Hang CleansMin 3. 15 Box Jumps Min 4. 40m Heavy Sled Push Min 5. 12/9 Cal Ski Erg Min 6. REST PERFORMANCE EMOM 18 Min 1. 9 C2B Pull-ups Min 2. 12 DB Hang Cleans 22.5/15 Min 3. 15 Box Jumps Min 4. 40m Heavy Sled Push Min 5. 15/12 Cal Ski Erg Min 6. RESTMIDLINE 3 Sets10 Plank Get-Ups :20s L-Sit30 Cross Crawlers Rest As Needed Between Sets David Koni
