SPECIFIC PREP
Lacrosse Ball Shoulder/Chest
Band Assisted Lats
STRENGTH
PERFORMANCE
Push Press
3-3-1-1-1
Aim is to finish on a Heavy Single
FITNESS
Push Press
3-3-3-3-3
Aim is to finish 2.5-5kg heavier than last weeks effort
CONDITIONING
PERFORMANCE and FITNESS
Conditioning
3 Rounds:
1 Minute Wallball’s
1 Minute Alternating Dumbbell Snatches
1 Minute Box Jumps
1 Minute GHD Situps
1 Minute Calorie Row
1 Minute Rest
Wallball: 9/6
Dumbbell: 22.5/15
AKL LADIES
SPECIFIC PREP
Travelling Dynamic Stretch
STRENGTH
3 Sets
8 Barbell Deadlifts
10 Pushups to Target
8 Ring Rows
Rest up to 2 mins between Rounds
CONDITIONING
PERFORMANCE and FITNESS
EMOM 15
Min 1. 14m Travelling Lunges (hold 2 DBs to the side)
Min 2. :40 secs Max Ab Mat Situps
Min 3. 30m Sled Push
Min 4. 12/9/6 Cal Ski Erg
Min 5 Rest
MIDLINE
2 Rounds
10 Disc Hamstring Curls
10 Plate Lying Leg Raises
5-10 Plank Get-Ups
