THURSDAY Nov 5 Written By David Koni MOBILITY AND MAINTENANCE 10 mins Full Body Mobility STRUCTURAL BALANCE/SKILLS FITNESS With a Running Clock 0:00 6 mins to build to a Heavy Turkish Get-Up per arm 8:00EMOM 5 3-5 C2B Pullups or Kipping Pullups15:00EMOM 5 10 HR Pushups PERFORMANCE With a Running Clock 0:00 6 mins to build to a Heavy Turkish Get-Up per arm 8:00EMOM 5 3-5 Ring or Bar Muscle Ups 15:00EMOM 5 5-10m HS Walk or 5-10 Kipping HSPU’s CONDITIONING FITNESS 10-9-8-7-6-5-4-3-2-1Power Cleans 60 Single Under’s PERFORMANCE 10-9-8-7-6-5-4-3-2-1Power Cleans 60/40 30 Double Under’s David Koni
THURSDAY Nov 5 Written By David Koni MOBILITY AND MAINTENANCE 10 mins Full Body Mobility STRUCTURAL BALANCE/SKILLS FITNESS With a Running Clock 0:00 6 mins to build to a Heavy Turkish Get-Up per arm 8:00EMOM 5 3-5 C2B Pullups or Kipping Pullups15:00EMOM 5 10 HR Pushups PERFORMANCE With a Running Clock 0:00 6 mins to build to a Heavy Turkish Get-Up per arm 8:00EMOM 5 3-5 Ring or Bar Muscle Ups 15:00EMOM 5 5-10m HS Walk or 5-10 Kipping HSPU’s CONDITIONING FITNESS 10-9-8-7-6-5-4-3-2-1Power Cleans 60 Single Under’s PERFORMANCE 10-9-8-7-6-5-4-3-2-1Power Cleans 60/40 30 Double Under’s David Koni
