PERFORMANCE
9 min AMRAP
20 Double Under’s
Strict Pull-ups
3-6-9-3-6-9 etc…..
CONDITIONING
“PARTNER FILTHY FIFTY”
PERFORMANCE and FITNESS
50/40 Cal AIrbike or Ski Erg
50 Hang Power Cleans 50/35
50 Box Jump Overs
50 HSPU or DB Push Press
50 KB Swings 24/20
50/40 Cal AIrbike or Ski Erg
AKL LADIES
BODYWEIGHT STRENGTH
12-10-8
Pushups 2 Target
Ring Rows
30 Mountain Climbers after each Set
Rest 1 min
CONDITIONING
12 min AMRAP
12/9 Cal AIrbike
12 DB Snatch
12 Box Jump/Step Overs
12 Cross Crawlers
12 Single DB Travelling Lunges
FINISHER
2 Giant Sets
10 Knee Tucks on Disc (Slow)
10 Dumbbell Romanian Deadlifts
10 Dumbbell Lying Hip Extensions
Rest 1 Minutes Between Sets.
