Teams of 3
AMRAP 30
Partner 1. Cal Row
Partner 2. Cal Airbike
Partner 3. 2 Rounds of X
“X”
5 Burpee Box Jump Overs
7 Hang Power Snatch 40/30
9 T2B
Alternate stations once partner 3 has completed 2 rounds of “X”
AKL LADIES
Mobility and Maintenance
S1. Lacrosse Ball Hip Flexor
S2. Lying Hamstring
Strength
10-8-6-4-2 Reps Of
Ring Rows
Pushups 2 Target
Disc Body Saws
Conditioning (15 min time Cap)
10-9-8-7-6-5-4-3-2-1
Wall Balls
KB Swing
1-2-3-4-5-6-7-8-9-10
Starting with and then top of each min stop and complete 3 Burpees until rep scheme is completed (coach call out min)
If wall ball target is too high use the MB as a squat target and thruster a single KB
If 3 burpees is too many reduce to 2 reps
