MONDAY

MOBILITY

S1. Couch Stretch (90 secs per side) 

SPECIFIC PREP 

1 Round 

10 Alternating Mobility Lunges 

10 Alternating Cossack Squats 

10 KB Goblet Squats (1 sec pause in pocket)

10 Banded Good Mornings 

STRENGTH 

BACK SQUAT 

With a 15 min Running Clock 

Establish a 5RM Back Squat 

CONDITIONING  

For Time

FITNESS

12-9-6-9-12 

Hang Power Cleans 40/30

Burpees

Push Press 40/30 

Kipping Knees 2 Chest 

PERFORMANCE 

12-9-6-9-12 

Power Cleans 50/35 

Burpee Bar Hops 

Push Jerks 50/35 

T2B 

AKL LADIES 

MOBILITY/SPECIFIC PREP 

S1. Couch Stretch

S2. Dynamic Stretch 

AKL LADIES 

STRENGTH 

EMOM 9 (3 Rounds)

Min 1. 8 Back Squats (Ascend weight each round) 

Min 2. 10 KB Romanian Deadlifts 

Min 3. 12 Pushups to Target   

CONDITIONING 

5 Rounds for Time 

5 Cal Airbike 

10 KB Swings 

10 Wall Balls 

5 Banded Pullups 

MIDLINE 

10-10-10

Plate Situps 

Plate Lying Leg Raises 

Rest 60 secs between rounds