MONDAY

MOBILITY

S1. Banded Hamstrings (90 secs per)

S2. Banded Tricep (90 secs per)

SPECIFIC PREP 

1 min Single Skips 

10 Empty Bar Good Mornings 

45 secs High Knees (Skipping) 

10 Empty Bar Hang Muscle Cleans 

30 secs Double Under’s Or (Attempts) 

10 Empty Bar Strict Press 

CONDITIONING   

FITNESS

AMRAP 15:

60 Single-Unders

12 Deadlifts

60 Single-Unders

12 Hang Power Cleans

60 Single-Unders

12 Push Press

PERFORMANCE 

AMRAP 15:

30 Double-Unders

15 Deadlifts

30 Double-Unders

15 Hang Power Cleans

30 Double-Unders

15 Push Jerks

Barbell. 50/35

BODY ARMOUR 

3 Rounds 

8 Barbell Good Mornings 40/30 

8 Tempo Barbell Pendlay Rows 40/30

(fast pull from floor, 4 sec lowering phase) 

20m Disc Drag 

AKL LADIES 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain (top to bottom) 

S2. Dynamic Stretch 

Structural Strength

3 Rounds 

S1. 10 HR Pushups to Target straight into 10 Double KB Pendlay Rows 

S2. 10 Double DB Single Leg Deadlifts (5 per) straight into 10 Double DB Lunges (5 per)

Lunges: Elevate back foot on small step

Conditioning 

AMRAP 15 

15 Cal Row 

20 Ab Mat Situps 

15 KB Swings 

20 Mountain Climbers 

15 Air Squats  

Midline

2 Rounds  

20 Plate Russian Twists 

10 Plate Lying Leg Raises