FRIDAY

MOBILITY

Team Warmup

CONDITIONING

Every minute, on the minute, for 25 minutes:

FITNESS 

M1 – 9/6 Cal Airbike 

M2 – :40 secs Max Clean and Jerks 60/40 

M3 – 12/9 Cal Ski Erg  

M4 – 4 Rope Walks  

M5 – REST

PERFORMANCE  

M1 – 12/9 Cal Airbike 

M2 – :40 secs Max Clean and Jerks 60/40 

M3 – 15/12 Cal Ski Erg  

M4 – 2 Rope Climbs 

M5 – REST  

MIDLINE

2-3 Rounds 

15-10 GHD Situps 

15-10 Side Plank Rotations (L) 

15-10 Side Plank Rotations (R) 

50 KB Flutter Kicks 

15-10 V-Snaps 

AKL LADIES 

MOBILITY/SPECIFIC PREP

5 min Dynamic Stretch 

STRENGTH

Seated DB Shoulder Press 

8-8-8-8

Band Assisted Strict Pullups 

5-5-5-5

CONDITIONING

Every minute, on the minute, for 20 minutes:

Minute 1 – 9/6 Cal Airbike 

Minute 2 – :40 secs Max Alternating DB Hang Clean and Press 

Minute 3 – 12/9 Cal Ski Erg  

Minute 4 – 4 Rope Walks  

Minute 5 – REST