MONDAY

MOBILITY

Wall Couch Stretch

SPECIFIC PREP

1 Round

10 B/S Pass Throughs

10 B/S Good Mornings

10 B/S Front Rack Stretch

10 Pushup Wind Mills

STRENGTH

PERFORMANCE and FITNESS

Deadlift

1 x 10 @ 45%

1 x 10 @ 60%

1 x 10 @ 65%

1 x 8 @ 70%

1 x 6 @ 80%

Strict Press

2 x 10 @ 60%

2 x 8 @ 65%

1 x 6 @ 67%

CONDITIONING

5 x AMRAP 3:00, REST 3:00

FITNESS

R1 – 50 SU, 15 Bar-Facing Burpees, Max PC 40/25

R2 – 50 SU, 13 Bar-Facing Burpees, Max PC 45/27.5

R3 – 50 SU, 11 Bar-Facing Burpees, Max PC 50/30

R4 – 50 SU, 9 Bar-Facing Burpees, Max PC 55/32.5

R5 – 50 SU, 7 Bar-Facing Burpees, Max PC 60/35

PERFORMANCE

R1 – 50 DU, 21 Bar-Facing Burpees, Max PC 50/35

R2 – 50 DU, 18 Bar-Facing Burpees, Max PC 60/40

R3 – 50 DU, 15 Bar-Facing Burpees, Max PC 70/45

R4 – 50 DU, 12 Bar-Facing Burpees, Max PC 80/50

R5 – 50 DU, 9 Bar-Facing Burpees, Max PC 90/55

BODY ARMOUR

Tempo Bulgarian Split Squats

3 x 8/8 Tempo – 22X2

*Select a load you can maintain great form on

Planks Accumulate:

3 Minute Plank

1:30 Minute Side Plank (L)

1:30 Minute Side Plank (R)

AKL LADIES

MOBILITY

Wall Couch Stretch

SPECIFIC PREP

1 Round

10 Alternating Mobility Lunges

10 Alternating Cossack Squats

10 Pausing Glute Bridges

STRENGTH

Back Squat

5-5-5-5-5

CONDITIONING

AMRAP 15

Run 200m

15 Box Step Overs

12/9 Cal Row

9 HR Pushups to Target

12 Ab Mat Situps

15 KB Swings

MIDLINE

2-3 Rounds

10m Disc Drag scale to 10 Knee Tucks

20 Lying Hip Extensions

10 V-Snaps