FRIDAY

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Shoulders/T-Spine 

S2. Disc Shoulders  

STRENGTH 

Deadlifts 

8-8-8-8-8

Rest 2 mins between sets 

FULL SEND FRIDAY 

STRATASTRONG and STRATAFIT 

1 min on 1 min off 

2 Rounds per station before moving to the next 

S1. Wall Balls 9/6 

S2. KB Swings 

S3. Ski Erg 

S4. 15m Shuttles (Burpee Each End) 

S5. Burpees 

S6. GHD Situps 

AKL Ladies 

Mobility and Maintenance

S1. Lacrosse Ball Hip Flexor 

S2. Lying Hamstring 

S3. Coaches Choice  

Strength

3 Rounds 

Barbell Deadlifts 

8-8-8-8-8

Rest 90 secs between sets 

Conditioning 

Buy in: 200m Run 

20-16-12 

DB Snatch 

Cross Crawlers 

15-12-9 

Cal Machine 

HR Pushups 

20-16-12 

DB Hang Clean and Press 

Travelling DB Lunges (single DB on chest)

Cash Out. 200m Run