FRIDAY Jan 28 Written By David Koni MOBILITY/SPECIFIC PREPM. Banded OH ExtensionSP. 1 Round 12 Bottoms Up KB Press 12 KB Windmills 12 Iron CrossSTRENGTHStrict Press4 x 10 @60%Complete 1 set every 2 minsCONDITONINGPERFORMANCE AMRAP 13 With a Partner go round for round 3 Clean and Jerks6 Toes to Bar4 Clean and Jerks8 Toes to Bar5 Clean and Jerks10 Toes to Bar Etc…… 3 Clean and Jerks6 Toes to Bar4 Clean and Jerks8 Toes to Bar5 Clean and Jerks10 Toes to BarFITNESSScale T2B to Kipping Knees 2 ChestFRIDAY FINISHER5 rounds for max reps20 sec max Burpees10 secs Rest20 secs max KB Swings10 sec Rest David Koni
FRIDAY Jan 28 Written By David Koni MOBILITY/SPECIFIC PREPM. Banded OH ExtensionSP. 1 Round 12 Bottoms Up KB Press 12 KB Windmills 12 Iron CrossSTRENGTHStrict Press4 x 10 @60%Complete 1 set every 2 minsCONDITONINGPERFORMANCE AMRAP 13 With a Partner go round for round 3 Clean and Jerks6 Toes to Bar4 Clean and Jerks8 Toes to Bar5 Clean and Jerks10 Toes to Bar Etc…… 3 Clean and Jerks6 Toes to Bar4 Clean and Jerks8 Toes to Bar5 Clean and Jerks10 Toes to BarFITNESSScale T2B to Kipping Knees 2 ChestFRIDAY FINISHER5 rounds for max reps20 sec max Burpees10 secs Rest20 secs max KB Swings10 sec Rest David Koni
