MOBILITY AND MAINTENANCE
Team Warmup
CONDITIONING
Teams of 3
3 Rounds
30 Deadballs over the shoulder
30 Toes 2 Bar
30 Clean and Jerks 50/35
2 Rounds
45 Box Jump Overs
45 Pullups
45 Wall Balls
1 Round
60 Burpees
60 Ab Mat Situps
60 Cal Airbike
AKL LADIES
STRENGTH
3 Rounds
8 BB Romanian Deadlifts
10 DB Bench Press
12 Ring Rows
CONDITIONING
Min On Min Off
S1. Sled Push
S2. Ski Erg
S3. Box Jump or Step Overs
S4. :30 sec KB Swings
:30 sec KB Goblet Squats
2 Rounds per station before moving to the next
MIDLINE (IF TIME)
2 Rounds
10 Disc Body Saws
10 V-Snap
10 Cross Crawlers
