THURSDAY Feb 4 Written By David Koni MOBILITY (10 mins)Wall Couch Stretch Into.. Dynamic Stretch STRENGTH FITNESSBack Squat 5x5 (Ascending weight each round) PERFORMANCEBack Squat 5x3 @ 80% Complete a set every 2 mins CONDITIONINGEvery minute, on the minute, for 20 minutes: FITNESSM1 – 12 DB Box Step-UpsM2 – 5 Burpee Pullups M3 – 10 HR Pushups M4 – 9/6 Cal Airbike M5 – 15-10 Plate Situps PERFORMANCE M1 – 12 DB Box Step-UpsM2 – 3-5 Bar or Ring Muscle Ups M3 – 15 HR Pushups M4 – 12/9 Cal Airbike M5 – 15-10 GHD Situps David Koni
THURSDAY Feb 4 Written By David Koni MOBILITY (10 mins)Wall Couch Stretch Into.. Dynamic Stretch STRENGTH FITNESSBack Squat 5x5 (Ascending weight each round) PERFORMANCEBack Squat 5x3 @ 80% Complete a set every 2 mins CONDITIONINGEvery minute, on the minute, for 20 minutes: FITNESSM1 – 12 DB Box Step-UpsM2 – 5 Burpee Pullups M3 – 10 HR Pushups M4 – 9/6 Cal Airbike M5 – 15-10 Plate Situps PERFORMANCE M1 – 12 DB Box Step-UpsM2 – 3-5 Bar or Ring Muscle Ups M3 – 15 HR Pushups M4 – 12/9 Cal Airbike M5 – 15-10 GHD Situps David Koni
