MOBILITY
Lacrosse Ball Shoulders/Chest
(90 secs per side)
Disc Shoulder/Chest Mobility (On Astro Turf)
(2 mins)
SPECIFIC PREP
1 Round
45 sec Bar Hang
45 sec Handstand Hold
45 sec Shoulder Taps (Slow and Controlled)
STRENGTH
PERFORMANCE
AMRAP 9
Strict Pull-up
Strict HSPU
3-3-6-6-9-9-3-3-6-6-9-9 etc..
Work with a partner, Partner A completes 3 Strict Pull-ups 3 Strict HSPU then Partner B 3 Strict Pull-ups 3 Strict HSPU etc.
FITNESS
Scale to Kipping HSPU or Plate Deficit Pushups
CONDITIONING (PERFORMANCE and FITNESS)
4 mins Work 1 min Rest (3 Rounds)
S1. Ski Erg
S2. Sled Push
S3. Double Under’s
S4. Wall Balls
S5. Rest
Complete all 4 stations (4 mins) before you take a rest min for 3 rounds
AKL LADIES
MOBILITY
Lacrosse Ball Shoulders/Chest
(90 secs per side)
Disc Shoulder/Chest Mobility (On Astro Turf)
(2 mins)
SPECIFIC PREP
1 Round
30 sec Bar Hang
30 sec HS Hold or Plank
30 sec Shoulder Taps (Slow and Controlled)
STRENGTH
10-8-6-4-2 Reps of
Ring Rows
Pushups
Work with a partner 1:1
CONDITIONING
4 mins Work 1 min Rest (3 Rounds)
S1. Rower
S2. DB Hang Clean and Press (2 DB’s)
S3. Ski Erg
S4. Ab Mat Situps
S5. Rest
Complete all 4 stations (4 mins) before you take a rest min for 3 rounds
