WEDNESDAY

MOBILITY/SPECIFIC PREP 

S1. Foam Roller Thoracic 

S2. Lacrosse Ball Shoulders 

STRENGTH 

Strict Press

4-2-4-2-4-2

Rest as needed between sets.

Example. 40/50 42.5/52.5 45/55 47.5/55

CONDITIONING 

EMOM 20 

FITNESS 

Min 1. 5 Deadlift 70/45 + 7 Burpees 

Min 2. 14m DB Front Rack Lunges

Min 3. 15 Box Step Overs 

Min 4. 9/6 Cal Airbike 

Min 5. REST 

PERFORMANCE 

Min 1. 5 Deadlift 100/70 + 10 Burpee Bar Hops 

Min 2. 14m DB Front Rack Lunges

Min 3. 15 Box Jump Overs  

Min 4. 12/9 Cal Airbike 

Min 5. REST 

AKL LADIES 

MOBILITY/SPECIFIC PREP 

S1. Foam Roller Thoracic 

S2. Banded Good Mornings 

S3. Mobility Lunges 

CONDITIONING 

EMOM 20 

Min 1. 7/5 Deadlift + 7/5 Burpees 

Min 2. 14m DB Front Rack Lunges

Min 3. 15 Ab Mat Situps 

Min 4. 9/6 Cal Airbike 

Min 5. REST 

ACCESSORY 

12-10-8

Pushups to Target  

Barbell Pendlay Rows 

Disc Inch Worms 

Rest 60 secs between rounds