MONDAY

MOBILITY AND MAINTENANCE

S1. Squat Mobility

S2. Coaches Choice

STRENGTH

PERFORMANCE & FITNESS

Back Squat

Establish a 1RM Back Squat

CONDITIONING

FITNESS

AMRAP 3’s, resting 3:00 between

300/250m Row, 12 Burpees,

Max KB Swings 24/20

300/250m Row, 12 Burpees,

Max Wall Balls

300/250m Row, 12 Burpees,

Max DB Snatch 22.5/15

300/250m Row, 12 Burpees,

Max Kipping Knees 2 Chest

PERFORMANCE

AMRAP 3’s, resting 3:00 between

300/250m Row, 15 Burpees,

Max KB Swings 24/20

300/250m Row, 15 Burpees,

Max Wall Balls

300/250m Row, 15 Burpees,

Max DB Snatch 22.5/15

300/250m Row, 15 Burpees,

Max T2B

MIDLINE

Disc Complex

AKL Ladies

Mobility and Maintenance

S1. Couch Stretch (90 secs per side)

S2. Lacrosse Ball Glutes

Strength Superset

3 Sets

8 Barbell Push Press

straight into

8 Barbell Pendlay Row

After each superset

8 Pikes or Knee Tucks on Disc

Conditioning

1 min on 1 min off

2 Rounds per station before moving to the next

S1. Travelling KB Goblet Lunges

S2. KB Swings

S3. Air bike

S4. 15m Shuttles (Burpee Each End)

S5. DB Snatch

Midline

2 Rounds (if time)

10 V-Snaps

10 Single Leg Lying Hip Extensions (L) (foot on step)

10 Single Leg Lying Hip Extensions (R) (foot on step)