FRIDAY

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Shoulders/T-Spine 

S2. Disc Shoulders  

STRENGTH / STRUCTURAL BALANCE  

PERFORMANCE and FITNESS 

3 Rounds 

10 Alternating BB Single Leg Deadlifts  

20 Alternating KB Pendlay Rows 

30 Toe Taps 

FULL SEND FRIDAY

EMOM 20

FITNESS

Min 1. 10 DB Bench Press 

Min 2. 4 Rope Walks 

Min 3. 5-10 HSPU or HR Pushups 

Min 4. :40 secs Max Distance Sled Push 40/20 

Min 5. 12/9 Cal Row 

PERFORMANCE

Min 1. 10 DB Bench Press 

Min 2. 2 Rope Climbs 

Min 3. 12 HSPU 

Min 4. :40 secs Max Distance Sled Push 40/20 

Min 5. 15/12 Cal Row 

AKL Ladies 

Mobility and Maintenance

S1. Lacrosse Ball Hip Flexor 

S2. Lying Hamstring 

S3. Coaches Choice  

Strength

3 Rounds 

8 Alternating BB Single Leg Deadlifts  

16 Alternating KB Pendlay Rows 

24 Cross Crawlers 

Conditioning 

Every 3 mins x 5 Rounds (15 mins) 

8/6 Cal AirBike or 10/8 Cal Ski Erg 

14/12 DB Snatch 

12/10 Box Jumps Overs or Step-Overs 

MIDLINE 

2 Rounds 

1 min plank 

30 secs side plank (L)

30 secs side plank (R)