MOBILITY AND MAINTENANCE
Dynamic Walking Series
CONDITIONING (30 min Time Cap)
For Time (with a Partner)
Buy in. 40/30 Cal Row or Ski
Then, 3 Rounds each of
9 T2B
9 Box Jump Overs
9 Burpee Bar Hops
Buy in. Buy in. 40/30 Cal Row
Then, 3 Rounds each of
9 Deadlifts
9 Hang Power Cleans
9 Push Jerks
Buy in. Buy in. 40/30 Cal Row
Finishing with 3 Rounds each of
30 Double Under’s
20 Cross Crawlers
10 Plank Get-Ups
After Buy in Partner 1 will complete a full round followed by Partner 2. Until both partners have completed 3 rounds each.
AKL LADIES
STRENGTH
3 Rounds
12-10-8
DB Box Step-Ups
DB Romanian Deadllfts
HR Pushups
Rest 60 secs between rounds
CONDITIONING
Buy in. 200m Run
20-16-12
Wall Balls
DB Hang Snatch
12-16-20
Single Arm DB Push Press
Ab Mat Situps
Cash Out. 200m Run
