TUESDAY Nov 3 Written By David Koni MOBILITY AND MAINTENANCE S1. Dynamic Stretch S2. Broomstick Complex GYMNASTIC STRENGTH Every 3 mins (4 Rounds, 12 mins) FITNESS 5 Strict HSPU 5-10 Banded Strict Pull-ups 15m Disc Drag PERFORMANCE5 Strict HSPU 10 Strict Pull-ups 15m Disc Drag CONDITIONING FITNESS 25-20-15 Kipping Knees 2 Chest Deadlifts 45/27.5 400m Run after each Round PERFORMANCE30-20-10 T2B Deadlifts 55/35 400m Run after each RoundMIDLINE 2-3 Rounds 10 Inch Worms then continue with disc drag to the 20m Mark 15 V-Snaps 20 Cross Crawlers David Koni
TUESDAY Nov 3 Written By David Koni MOBILITY AND MAINTENANCE S1. Dynamic Stretch S2. Broomstick Complex GYMNASTIC STRENGTH Every 3 mins (4 Rounds, 12 mins) FITNESS 5 Strict HSPU 5-10 Banded Strict Pull-ups 15m Disc Drag PERFORMANCE5 Strict HSPU 10 Strict Pull-ups 15m Disc Drag CONDITIONING FITNESS 25-20-15 Kipping Knees 2 Chest Deadlifts 45/27.5 400m Run after each Round PERFORMANCE30-20-10 T2B Deadlifts 55/35 400m Run after each RoundMIDLINE 2-3 Rounds 10 Inch Worms then continue with disc drag to the 20m Mark 15 V-Snaps 20 Cross Crawlers David Koni
