FRIDAY

MOBILITY

Band Assisted Lats 

SPECIFIC PREP

Tabata  :40:20 

S1. HS Hold 

S2. Shoulder Taps 

S3. Glute Bridge 

S4. Banded Good Mornings 

STRENGTH

PERFORMANCE and FITNESS

Strict Press 

2 x 8 @ 72% 

2 x 6 @ 75% 

1 x 4 @80% 

Deadlift 

1x10 @ 45%

1x10 @ 60% 

1x10 @ 65% 

1x8 @ 75% 

1x6 @ 85% 

CONDITIONING

PERFORMANCE  and FITNESS 

16 min AMRAP 

16 Alternating DB Snatch 22.5/15 

8 Box Jump Overs 

16 Ab Mat Situps 

8 Power Cleans 60/40 

16/12 Cal Row  

ACCESSORY 

8 Kneeling DB Curl and Press 

8 Disc Body Saws 

AKL LADIES 

MOBILITY/SPECIFIC PREP

5 min Dynamic Stretch 

STRENGTH

Pushups to Target 

8-8-8-8

Ring Rows

8-8-8-8

Lying Hip Extensions 

12-12-12-12

CONDITIONING 

Every minute, on the minute, for 20 minutes:

Minute 1 – 16/12 Alternating DB Snatch

Minute 2 – 40/30 Disc Mountain Climbers 

Minute 3 –  12/10 KB SDHP 

Minute 4 – 15/12 Med Ball Situps  

Minute 5 – 15/12 Cal Row