TUESDAY Dec 14 Written By David Koni SPECIFIC PREP M. Band Assisted LatsSP. Bar Hang - Walkout Pushups BODYWEIGHT STRENGH FITNESS 4 Sets 6-10 Banded Pull-ups 10-15 Pushups to Target Work with a Partner 1:1 PERFORMANCE4 Sets 8-12 Strict Pull-ups 15-20 Plate Deficit Pushups Work with a Partner 1:1 CONDITIONING FITNESS AMRAP 18 14/8 Cal Airbike 18 Kipping Knees 2 Chest 18 Box Step Overs 18 KB Swings PERFORMANCE AMRAP 18 18/12 Cal Airbike 18 T2B18 Box Jump Overs 18 KB Swings MIDLINE1 min Side Plank (L)1 min Side Plank (R)10 Disc Body Saws David Koni
TUESDAY Dec 14 Written By David Koni SPECIFIC PREP M. Band Assisted LatsSP. Bar Hang - Walkout Pushups BODYWEIGHT STRENGH FITNESS 4 Sets 6-10 Banded Pull-ups 10-15 Pushups to Target Work with a Partner 1:1 PERFORMANCE4 Sets 8-12 Strict Pull-ups 15-20 Plate Deficit Pushups Work with a Partner 1:1 CONDITIONING FITNESS AMRAP 18 14/8 Cal Airbike 18 Kipping Knees 2 Chest 18 Box Step Overs 18 KB Swings PERFORMANCE AMRAP 18 18/12 Cal Airbike 18 T2B18 Box Jump Overs 18 KB Swings MIDLINE1 min Side Plank (L)1 min Side Plank (R)10 Disc Body Saws David Koni
