TUESDAY Sep 29 Written By David Koni MOBILITY AND MAINTENANCE S1. Lacrosse Ball Shoulders/Chest S2. Dynamic Piece for Gymnastics Piece to Follow STRICT PULLUPS FITNESS Every 2 mins Max Band Assisted Strict Pull-ups PERFORMANCE Every 2 mins 12-10–10-8-8 CONDITIONINGEMOM 20 FITNESS Min 1. 12/9 Cal Row Min 2. 15/12 Box Step Overs Min 3. 18 DB Snatch 22.5/15 Min 4. 9/6 Cal Airbike Min 5. REST PERFORMANCEMin 1. 15/12 Cal Row Min 2. 15/12 Box Jump Overs Min 3. 20 DB Snatch 22.5/15 Min 4. 12/9 Cal Airbike Min 5. REST BODY ARMOUR 12-10-8 DB Single Arm Row (per arm) Inch Worms on Discs David Koni
TUESDAY Sep 29 Written By David Koni MOBILITY AND MAINTENANCE S1. Lacrosse Ball Shoulders/Chest S2. Dynamic Piece for Gymnastics Piece to Follow STRICT PULLUPS FITNESS Every 2 mins Max Band Assisted Strict Pull-ups PERFORMANCE Every 2 mins 12-10–10-8-8 CONDITIONINGEMOM 20 FITNESS Min 1. 12/9 Cal Row Min 2. 15/12 Box Step Overs Min 3. 18 DB Snatch 22.5/15 Min 4. 9/6 Cal Airbike Min 5. REST PERFORMANCEMin 1. 15/12 Cal Row Min 2. 15/12 Box Jump Overs Min 3. 20 DB Snatch 22.5/15 Min 4. 12/9 Cal Airbike Min 5. REST BODY ARMOUR 12-10-8 DB Single Arm Row (per arm) Inch Worms on Discs David Koni
