MOBILITY/SPECIFIC PREP
S1. TEAM WARMUP
CONDITIONING
PERFORMANCE and FITNESS
Teams of 3
For Time (30 min AMRAP)
90/75 Calorie Row
90 Box Jump Overs 24/20
90 DB Hang Clean and Jerks 22.5/15
90 Wall Balls 9/6
90 DB Hang Snatch 22.5/15
90 DB Travelling Lunges 22.5/15
90/75 Cal Row
AMRAP Burpee Box Jump Overs in Time Remaining
AKL LADIES
STRENGTH
EMOM 9.
Min 1. 12 KB SDHP
Min 2. 12 Single DB Push Press (6 per arm)
Min 3. :40 secs Max Cal Ski Erg
CONDITIONING
3 Rounds
15/12 Cal Row
12 Box Step Overs
12 DB Travelling Lunges
12 Med Ball Situps
12 DB Cleans
MIDLINE
2-3 Rounds
30 Disc Mountain Climbers
20 Cross Crawlers
10 V-Snaps
