MOBILITY AND MAINTENANCE
Dynamic Walking Serie’s
CONDITIONING (FOR TIME)
IN TEAMS OF 3
Teams of 3
For Time (25 Minute Time Cap)
180 Clean and Jerks*
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
36/24 Calorie Airbike + 30 Toes to Bar
Weight Climbs Every 45 Reps:
Weight 1: 40/30
Weight 2: 50/35
Weight 3: 60/40
Weight 4: 70/45
AKL LADIES
STRENGTH
3 Rounds
8 Barbell Push Press
8 Single Arm DB Rows (per arm)
8 Knee Tucks on Discs
Rest 90 secs between sets
CONDITIONING
4 Rounds For Time:
16/12 Calorie Row
14 DB Snatch
12 Box Jumps or Step-Ups
9 Double Dumbbell Front Squats
