THURSDAY Oct 15 Written By David Koni MOBILITY AND MAINTENANCE S1. 10 mins Full Body Mobility GYMNASTICS STRENGTH 4 Rounds Every 3 mins 10 Strict Pull-ups 10m Disc Drag 10 L-Sit DB PressCONDITIONINGEMOM 20 FITNESS Min 1. 8/6 Cal Ski ErgMin 2. 75/50 Single Unders Min 3. 15/12 Plate Sit-ups Min 4. 9/6 Cal Tempest Bike Min 5. Rest PERFORMANCE Min 1. 10/8 Cal Ski ErgMin 2. 75/50 Double Unders Min 3. 15/12 GHD Sit-ups Min 4. 12/9 Cal Tempest Bike Min 5. Rest MIDLINE Weighted Planks Max Effort 20/10kg Rest 2 mins 1 min Weighted Plank 20/10kg David Koni
THURSDAY Oct 15 Written By David Koni MOBILITY AND MAINTENANCE S1. 10 mins Full Body Mobility GYMNASTICS STRENGTH 4 Rounds Every 3 mins 10 Strict Pull-ups 10m Disc Drag 10 L-Sit DB PressCONDITIONINGEMOM 20 FITNESS Min 1. 8/6 Cal Ski ErgMin 2. 75/50 Single Unders Min 3. 15/12 Plate Sit-ups Min 4. 9/6 Cal Tempest Bike Min 5. Rest PERFORMANCE Min 1. 10/8 Cal Ski ErgMin 2. 75/50 Double Unders Min 3. 15/12 GHD Sit-ups Min 4. 12/9 Cal Tempest Bike Min 5. Rest MIDLINE Weighted Planks Max Effort 20/10kg Rest 2 mins 1 min Weighted Plank 20/10kg David Koni
