FRIDAY Jul 9 Written By David Koni SPECIFIC PREP S1. Dynamic Stretch Straight into Gymnastics Prep GYMNASTICS CONDITIONNG FITNESS EMOM x 12 (3 Rounds)Minute 1- 9/6 Cal Ski Erg Minute 2: 20 Belly Facing Shoulder Taps Minute 3: 3-5 Foot Bites Minute 4: Rest PERFORMANCE EMOM x 12 (3 Rounds)Minute 1- 12/9 Cal Ski Erg Minute 2: 5-10m Handstand WalkMinute 3: 1-2 Rope ClimbsMinute 4: Rest CONDITIONING FITNESS Buy in. 200m Run 20-16-12Wall Balls DB Hang Snatch 12-16-20Single Arm DB Push Press Ab Mat Situps Cash Out. 200m Run PERFORMANCE Buy in. 200m Run 30-24-18 Wall Balls DB Hang Snatch 18-24-30 Single Arm DB Push Press Ab Mat Situps Cash Out. 200m Run DB. 22.5/15 David Koni
FRIDAY Jul 9 Written By David Koni SPECIFIC PREP S1. Dynamic Stretch Straight into Gymnastics Prep GYMNASTICS CONDITIONNG FITNESS EMOM x 12 (3 Rounds)Minute 1- 9/6 Cal Ski Erg Minute 2: 20 Belly Facing Shoulder Taps Minute 3: 3-5 Foot Bites Minute 4: Rest PERFORMANCE EMOM x 12 (3 Rounds)Minute 1- 12/9 Cal Ski Erg Minute 2: 5-10m Handstand WalkMinute 3: 1-2 Rope ClimbsMinute 4: Rest CONDITIONING FITNESS Buy in. 200m Run 20-16-12Wall Balls DB Hang Snatch 12-16-20Single Arm DB Push Press Ab Mat Situps Cash Out. 200m Run PERFORMANCE Buy in. 200m Run 30-24-18 Wall Balls DB Hang Snatch 18-24-30 Single Arm DB Push Press Ab Mat Situps Cash Out. 200m Run DB. 22.5/15 David Koni
