PERFORMANCE
AMRAP 25
15/12 Cal Rower
1 Round of “Cindy”
3-6-9-12-15… Power Clean and Jerks 50/35
BODY ARMOUR
3 Giant Sets
5 Tempo Barbel Romanian Deadlifts
10 Barbell Pendlay Rows
15 Disc Body Saws or Knee Tucks
Rest 1 Minute Between Sets.
AKL LADIES
MOBILITY/SPECIFIC PREP
S1. Banded Hip Flexor Stretch
S2. Dynamic Stretch
CONDITIONING
AMRAP 18
12/9 Cal Rower
1 Round of “Cindy”
3-6-9-12-15… KB Swings
“Cindy”
3 Strict Pullups
6 Pushups
9 Air Squats
BODY ARMOUR
3 Giant Sets
6 Tempo KB Romanian Deadlifts
8 KB Single arm Rows (each side)
12 Disc Body Saws or Knee Tucks
Rest 2 Minutes Between Sets.
