MOBILITY AND MAINTENANCE
Coach DK’s Dynamic Piece
CONDITIONING
Teams of 2
6 min AMRAP
8/6 Cal Row
3-6-9-12 Power Snatch 40/30
Rest 2:00
6 min AMRAP
7/5 Cal Ski Erg
3-6-9-12 Box Jump Overs
Rest 2:00
6 min AMRAP
6/4 Cal Airbike
3-6-9-12 Single Arm Devils Press 22.5/15
AKL LADIES
STRENGTH
12-10-8
Barbell Back Squats
Seated DB Press (use bench)
Lying T2B
Rest 1 min
CONDITIONING
3 Rounds
Min On Min Off
S1. DB Box Step-ups
S2. KB Swings
S3. 20m Shuttles (Burpee each end)
S4. Ski Erg
This week we cycle through stations 3 times.
1 min DB Box Step-ups 1 min Rest 1 min KB Swings 1 min Rest 1 min 20m Shuttles 1 min Rest 1 min Ski Erg 1 min Rest for 3 Rounds
