SPECIFIC PREP/STRUCTURAL BALANCE
2 Rounds
5 Cat Cows
10 Bear Dogs
20 Toe Taps
2 Rounds For Quality:
12 KB Single Legged Deadlifts (6 each)
8m Reverse Bear Crawl
12 Single Arm Kettlebell Upright Row (6 each)
CONDITIONING
PERFORMANCE
EMOM 20 (4 Rounds)
M1 – 12/9 Pull-ups
M2 – 15/12 Burpees
M3 – :40 secs Max Dead Ball Cleans
M4 – :50 secs Max Calorie Airbike
M5 – :60 secs Rest
MIDLINE
15-12-9
GHD Situps
Paralette Pass Throughs
15m Disc Drag
AKL LADIES
STRENGTH
3 Rounds
12 Single KB Front Rack Box Step-Ups (6 per arm)
8 KB SDHP
12 Single KB Push Press (6 per arm)
CONDITIONING
On the Minute x 15 (3 Rounds)
M1 – 9 Ring Rows
M2 – 12/9 Burpees
M3 – :40 secs Max Dead Ball Cleans or KB Swings
M4 – :50 secs Max Calorie Airbike
M5 – :60 secs Rest
MIDLINE
15-12-9
Plate Situps
V-Snaps
