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 

FITNESS 

With a partner complete 

2 Rounds

60/40 Cal Machine 

50 Wallballs 

40 Burpee Bar Hops  

30 Push Press 40/30  

20 SDHP 40/30   

20 Front Rack Lunges 40/30

PERFORMANCE

With a partner complete 

2 Rounds

70/50 Cal Machine 

60 Wallballs 

50 Burpee Bar Hops  

40 Push Press 40/30  

30 SDHP 40/30   

20 Front Rack Lunges 40/30  

AKL Ladies 

Mobility and Maintenance

S1. Band Assisted Hamstrings 

S2. Lacrosse Ball Glutes 

S3. Mobility Lunges  

Strength

3 Rounds 

Barbell Deadlifts 

8-8-8-8-8

Rest 90 secs between sets (aim to start every 2 mins)

Try to build on last weeks weights 

Conditioning 

EMOM 20 

Min 1. 20/16 DB Snatch alternating 

Min 2. 150/100m Ski Erg 

Min 3. 15/10 Box Jump Overs or Step Overs 

Min 4. 9/6 Cal Airbike 

Min 5. REST