THURSDAY Nov 12 Written By David Koni MOBILITY AND MAINTENANCE S1. 10 mins Full Body Mobility STRUCTURAL BALANCEPERFORMANCE and FITNESS 7 Mins to work up to a Heavy Turkish Get-Up per arm STRICT BODYWEIGHT (SUPERSET) FITNESS 5-5-5-5-5Strict Pull-Ups10-10-10-10-10Pushups PERFORMANCE12-9-6-9-12Strict Pull-Ups20-15-10-15-20 Pushups CONDITIONING FITNESS EMOM 12 Min 1. 15 KB Swings 16/12 Min 2. 15 AB Mat Situps Min 3. 200/150m Ski Erg Min 4. 20m Heavy Sled Push PERFORMANCE EMOM 12 Min 1. 20 KB Swings 24/20 Min 2. 20 AB Mat Situps Min 3. 200/150m Ski Erg Min 4. 20m Heavy Sled Push MIDLINE 20 GHDs 10 Strict T2B 15 GHDs 8 Strict T2B 10 GHDs 6 Strict T2B Rest 1 min between sets Scale GHD to Plate Situps David Koni
THURSDAY Nov 12 Written By David Koni MOBILITY AND MAINTENANCE S1. 10 mins Full Body Mobility STRUCTURAL BALANCEPERFORMANCE and FITNESS 7 Mins to work up to a Heavy Turkish Get-Up per arm STRICT BODYWEIGHT (SUPERSET) FITNESS 5-5-5-5-5Strict Pull-Ups10-10-10-10-10Pushups PERFORMANCE12-9-6-9-12Strict Pull-Ups20-15-10-15-20 Pushups CONDITIONING FITNESS EMOM 12 Min 1. 15 KB Swings 16/12 Min 2. 15 AB Mat Situps Min 3. 200/150m Ski Erg Min 4. 20m Heavy Sled Push PERFORMANCE EMOM 12 Min 1. 20 KB Swings 24/20 Min 2. 20 AB Mat Situps Min 3. 200/150m Ski Erg Min 4. 20m Heavy Sled Push MIDLINE 20 GHDs 10 Strict T2B 15 GHDs 8 Strict T2B 10 GHDs 6 Strict T2B Rest 1 min between sets Scale GHD to Plate Situps David Koni
