MONDAY

MOBILITY

Wall Couch Stretch

SPECIFIC PREP

1 Round

10 Alternating Mobility Lunges

10 Alternating Cossack Squats

10 KB Waiter Squats (5 per side)

(2 sec Pause in the Pocket)

10 Pausing Glute Bridges

(2 sec Pause at the top)

STRENGTH

FITNESS

S1. Back Squat

Build to a Heavy 3 Reps Back Squat

S2. Strict Press

Build to a Heavy 3 Reps Push Press

PERFORMANCE

S1. Back Squat

12 mins to build to a

1 Rep Max

S2. Strict Press

12 mins to build to a

1 Rep Max

CONDITIONING

AMRAP 20:

FITNESS

15 Wallballs 9/6

15 KB Swings

15 Box Step-Ups

15 Push Presses

15/9 Calorie Row

PERFORMANCE

20 Wallballs 9/6

20 Power Snatches 35/25

20 Box Jumps 24″/20″

20 Push Presses 35/25

20/14 Calorie Row

AKL LADIES

MOBILITY

Wall Couch Stretch

SPECIFIC PREP

1 Round

10 Alternating Mobility Lunges

10 Alternating Cossack Squats

10 KB Waiter Squats (5 per side)

(2 sec Pause in the Pocket)

10 Pausing Glute Bridges

(2 sec Pause at the top)

STRENGTH

Back Squat

5-5-5-5-5

CONDITIONING

AMRAP 15

15 Wallballs

15 KB Swings

15 Box Step-Ups

15 DB Push Presses

15/9 Calorie Row

MIDLINE

2-3 Rounds

10m Disc Drag scale to 10 Knee Tucks

20 Lying Hip Extensions

10 V-Snaps