FRIDAY Jul 30 Written by David Koni SPECIFIC PREP S1. Dynamic Stretch GYMNASTICS SKILLS 10 min AMRAP FITNESS 50 Single Under’s 20 Shoulder Taps 3 Foot Bites PERFROMANCE30 Double Under’s5-10m HS Walk 1 Rope Climb CONDITIONINGAMRAP 18 FITNESS 12/9 Cal Airbike 12 Box Step-Overs 9 Hang Power Cleans 6 Burpee Pull-ups PERFORMANCE 15/12 Cal Airbike 12 Box Jump Overs 9 Hang Power Snatch 6 Bar Muscle Ups David Koni Previous Previous SATURDAY Next Next THURSDAY
FRIDAY Jul 30 Written by David Koni SPECIFIC PREP S1. Dynamic Stretch GYMNASTICS SKILLS 10 min AMRAP FITNESS 50 Single Under’s 20 Shoulder Taps 3 Foot Bites PERFROMANCE30 Double Under’s5-10m HS Walk 1 Rope Climb CONDITIONINGAMRAP 18 FITNESS 12/9 Cal Airbike 12 Box Step-Overs 9 Hang Power Cleans 6 Burpee Pull-ups PERFORMANCE 15/12 Cal Airbike 12 Box Jump Overs 9 Hang Power Snatch 6 Bar Muscle Ups David Koni
