MONDAY

MOBILITY/SPECIFIC PREP 

S1. Lat Stretch (90 secs per side)

S2. Dynamic Shoulder Primer  

BODY WEIGHT STRENGTH (WEEK 3) 

FITNESS  

Every 2 mins ( 3 Rounds)

8 Strict Pull-ups

16 Push-ups 

(Add target if needed)  

PERFORMANCE 

Every 3 mins ( 3 Rounds)

10 Strict Pull-ups

20 Plate Deficit Push-ups  

CONDITIONING 

FITNESS

4 Rounds For Time:

15/12 Calorie Row

15 Box Step Overs 24″/20″

12 Knees 2 Chest 

9 Double Dumbbell Front Squats 15/10 

PERFORMANCE 

4 Rounds For Time:

18/14 Calorie Row

15 Box Jump Overs 24″/20″

12 Toes To Bar

9 Double Dumbbell Front Squats 22.5/15 

MIDLINE 

3 Rounds 

10 KB Turkish Sit-ups (5 per arm) 

20 Ab Mat Situps 

30 KB Flutter Kicks 

AKL LADIES 

STRENGTH 

3 Rounds 

12 Barbell Back Squats 

10 DB Romanian Deadlifts (with band) 

30/20 Mountain Climbers on Discs 

CONDITIONING 

4 Rounds For Time:

15/12 Calorie Row

15 Box Step Overs 24″/20″

12 Lying T2B 

9 Double Dumbbell Front Squats 

MIDLINE 

15-12-9 Reps of 

Med Ball Sit-ups 

Plate Lying Leg Raises