FRIDAY

MOBILITY AND MAINTENANCE 

Lacrosse Ball Shoulders/T-Spine 

Disc Shoulders 

SKILLS 

ROPE CLIMBS AND GHD SIT-UPS 

CONDITIONING 

Min On Min Off 

3 Rounds moving from station to station 

FITNESS 

S1. Ski Erg 

S2. Sled Push 

S3. Lying T2B 

S4. Rope Walks 

S5. KB Swings

PERFORMANCE 

S1. Ski Erg 

S2. Sled Push 

S3. GHD Sit-ups 

S4. Rope Climbs 

S5. Power Snatch  

MIDLINE

1 min Plank 

:30 secs Side Plank (L) 

:30 secs Side Plank (R)

AKL Ladies 

Mobility and Maintenance

Lacrosse Ball Hip Flexor 

Lying Hamstring 

Coaches Choice 

Strength

3 Rounds 

S1. 8 Barbell Back Squats 

S2. 5 Band Assisted Pullups + 10 Pushups 

S3. 10 KB SDHP 

Conditioning 

EMOM 15

50 seconds work, 10 seconds rest/move

S1. Ski Erg 

S2. Sled Push 

S3. Lying T2B 

S4. 20m Shuttle Runs 

S5. KB Swings