THURSDAY Apr 13 Written by David Koni THURSDAY MOBILITY/SPECIFIC PREPM. Lacrosse Ball Glutes/Hip Flexor SP. 1 Round 10 Banded Good Mornings 10 Alternating Cossack Squats 10 KB Good Mornings (5 per arm)10 Plank Get-Ups 20 Alternating Calf Stretch (In Prone)CONDITIONING AMRAP 20 FITNESS60 Single-Unders, 300/200m Row60 Single-Unders, 3 Rounds of “HAM” PERFORMANCE40 Double-Unders, 400/300m Row40 Double-Unders, 3 Rounds of “IA”1 Round of “HAM”:5 C2B Pull-ups 5 Burpee Box Jump Overs 5 Deadlift 100/75 Work with a partnerPartner A. Starts with 30 Double-Unders, 400/300m RowPartner B. Starts with 30 Double-Unders, 3 Rounds of “HAM”MIDLINE3 Rounds 15-12-9 GHD Situps (or plate situps) 20m Disc Drag (or 15 Knee Tucks on discs) David Koni Previous Previous FRIDAY Next Next WEDNESDAY
THURSDAY Apr 13 Written by David Koni THURSDAY MOBILITY/SPECIFIC PREPM. Lacrosse Ball Glutes/Hip Flexor SP. 1 Round 10 Banded Good Mornings 10 Alternating Cossack Squats 10 KB Good Mornings (5 per arm)10 Plank Get-Ups 20 Alternating Calf Stretch (In Prone)CONDITIONING AMRAP 20 FITNESS60 Single-Unders, 300/200m Row60 Single-Unders, 3 Rounds of “HAM” PERFORMANCE40 Double-Unders, 400/300m Row40 Double-Unders, 3 Rounds of “IA”1 Round of “HAM”:5 C2B Pull-ups 5 Burpee Box Jump Overs 5 Deadlift 100/75 Work with a partnerPartner A. Starts with 30 Double-Unders, 400/300m RowPartner B. Starts with 30 Double-Unders, 3 Rounds of “HAM”MIDLINE3 Rounds 15-12-9 GHD Situps (or plate situps) 20m Disc Drag (or 15 Knee Tucks on discs) David Koni
