WEDNESDAY

WEDNESDAY JULY 7th 

MOBILITY

Lacrosse Ball Shoulders 

SPECIFIC PREP 

Bar Hangs 

GYMNASTICS STRENGTH (4 Rounds) 

(Every 3 mins) 

PERFORMANCE

6-12 Strict Pull-Ups 

MAX Reps HR Pushups 

FITNESS 

5-10 Banded Pull-ups 

10 HR Pushups  

In Partners

Buy In. 1000/750m Row

(Alternate with a Partner)

10-9-8-7-6-5-4-3-2-1

T2B

KB Swings 24/20

Cash Out. 1000/750m Row

AKL Ladies Workout 2

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Hip Flexor 

Strength

EMOM 9 

Min 1. 15-12-9 Barbell Back Squats 

Min 2. 10 Inverted Rows 

Min 3. 10m Disc Drag or 10 Knee Tucks 

 

Conditioning

AMRAP 15 

200m Ski Erg 

10 DB Snatch (alternating) 

20 Crawlers 

10 DB Box Stepups  

20m Sled Push  

Midline

2 Rounds

10 Disc Body Saws 

10 Side Plank Rotations (L)

10 Side Plank Rotations (R)

Rest 1 min