FRIDAY Jan 28 Written by David Koni MOBILITY/SPECIFIC PREPM. Banded OH ExtensionSP. 1 Round 12 Bottoms Up KB Press 12 KB Windmills 12 Iron CrossSTRENGTHStrict Press4 x 10 @60%Complete 1 set every 2 minsCONDITONINGPERFORMANCE AMRAP 13 With a Partner go round for round 3 Clean and Jerks6 Toes to Bar4 Clean and Jerks8 Toes to Bar5 Clean and Jerks10 Toes to Bar Etc…… 3 Clean and Jerks6 Toes to Bar4 Clean and Jerks8 Toes to Bar5 Clean and Jerks10 Toes to BarFITNESSScale T2B to Kipping Knees 2 ChestFRIDAY FINISHER5 rounds for max reps20 sec max Burpees10 secs Rest20 secs max KB Swings10 sec Rest David Koni Previous Previous SATURDAY Next Next THURSDAY
FRIDAY Jan 28 Written by David Koni MOBILITY/SPECIFIC PREPM. Banded OH ExtensionSP. 1 Round 12 Bottoms Up KB Press 12 KB Windmills 12 Iron CrossSTRENGTHStrict Press4 x 10 @60%Complete 1 set every 2 minsCONDITONINGPERFORMANCE AMRAP 13 With a Partner go round for round 3 Clean and Jerks6 Toes to Bar4 Clean and Jerks8 Toes to Bar5 Clean and Jerks10 Toes to Bar Etc…… 3 Clean and Jerks6 Toes to Bar4 Clean and Jerks8 Toes to Bar5 Clean and Jerks10 Toes to BarFITNESSScale T2B to Kipping Knees 2 ChestFRIDAY FINISHER5 rounds for max reps20 sec max Burpees10 secs Rest20 secs max KB Swings10 sec Rest David Koni
