SPECIFIC PREP
Lacrosse Ball Shoulder/Chest
Band Assisted Lats
STRENGTH
PERFORMANCE and FITNESS
Push Press
3-3-3-3-3
Aim is to finish 2.5-5kg heavier than last weeks effort
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 20
20/16 Cal Machine
20/16 Box Jump Overs
20/16 Ab Mat Situps
20/16 Alternating DB Hang Clean and Press 22.5/15
AKL LADIES
MOBILITY
SPECIFIC PREP
Lacrosse Ball Shoulders
Dynamic Stretch
STRENGTH
3 Sets
6-10 Banded Pull-ups
10-15 Pushups to Target
Week 2
Work with a Partner 1:1
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 16
20 Air Squats
20 Deadlifts
10 Burpee Bar Hops
10 Ab Mat Situps
20 Lying T2B
20 DB Push Press
10 KB SDHP
10 DB Snatch
MIDLINE
2 Rounds
12 Lying Hip Extensions
10 V-Snaps
8m Disc Drag or Knee Tucks
