THURSDAY Oct 8 Written By David Koni MOBILITY AND MAINTENANCE 10 mins Full Body Mobility GYMNASTICS STRENGTH 4 Rounds For Quality not For Time 12-12-10-10 Strict Pullups 12-10-8-6 Strict T2B 8-8-8-8 L-Sit DB Press CONDITIONINGEMOM 16 FITNESS Min 1. 8/6 Cal Ski Erg or 6/4 Cal Tempest Bike Min 2. 15 Box Step Overs Min 3. 15/12 Cal Row Min 4. 15 KB Swings 24/20 PERFORMANCE Min 1. 10/8 Cal Ski Erg or 8/6 Cal Tempest Bike Min 2. 15 Box Jump Overs Min 3. 18/15 Cal Row Min 4. 20 KB Swings 24/20 MIDLINE Weighted Planks Max Effort 20/10kg Rest 2 mins 1 min Weighted Plank 20/10kg David Koni
THURSDAY Oct 8 Written By David Koni MOBILITY AND MAINTENANCE 10 mins Full Body Mobility GYMNASTICS STRENGTH 4 Rounds For Quality not For Time 12-12-10-10 Strict Pullups 12-10-8-6 Strict T2B 8-8-8-8 L-Sit DB Press CONDITIONINGEMOM 16 FITNESS Min 1. 8/6 Cal Ski Erg or 6/4 Cal Tempest Bike Min 2. 15 Box Step Overs Min 3. 15/12 Cal Row Min 4. 15 KB Swings 24/20 PERFORMANCE Min 1. 10/8 Cal Ski Erg or 8/6 Cal Tempest Bike Min 2. 15 Box Jump Overs Min 3. 18/15 Cal Row Min 4. 20 KB Swings 24/20 MIDLINE Weighted Planks Max Effort 20/10kg Rest 2 mins 1 min Weighted Plank 20/10kg David Koni
