MONDAY Dec 28 Written By David Koni MOBILITY AND MAINTENANCE S1. Wall Couch Stretch S2. Lacrosse Ball GlutesS3. Coaches Choice STRENGTHPERFORMANCE and FITNESS Back Squat 5-5-5-5-5 CONDITIONING (15 min Time Cap)For Time:10-9-8-7-6-5-4-3-2-1 FITNESSKB Swings 5 Cal Airbike or Ski Erg PERFORMANCE Hang Power Cleans 50/37.5 50 Double Under’s BODY ARMOUR 2-3 Rounds Max Reps Strict Pullups 15/10m Disc Drag Rest 90 secs David Koni
MONDAY Dec 28 Written By David Koni MOBILITY AND MAINTENANCE S1. Wall Couch Stretch S2. Lacrosse Ball GlutesS3. Coaches Choice STRENGTHPERFORMANCE and FITNESS Back Squat 5-5-5-5-5 CONDITIONING (15 min Time Cap)For Time:10-9-8-7-6-5-4-3-2-1 FITNESSKB Swings 5 Cal Airbike or Ski Erg PERFORMANCE Hang Power Cleans 50/37.5 50 Double Under’s BODY ARMOUR 2-3 Rounds Max Reps Strict Pullups 15/10m Disc Drag Rest 90 secs David Koni
