PERFORMANCE
EMOM 24
Min 1. 15/12 Cal Ski Erg
Min 2. 10 DB Hang Squat Cleans
Min 3. 20 KB Swings
Min 4 and Min 5. 400m Run
Min 6. Rest
DB’s 15/10
AKL LADIES
STRENGTH
3 Rounds
12 DB Bench Press
12 Alternating DB Pendlay Rows
Rest 1 min Between Sets
CONDITIONING
3 Rounds
90s AMRAP
50 sec Max Cal Ski Erg
Amrap in remaining time Travelling DB Lunges
Rest 90 secs
2 Rounds
90s AMRAP
50 sec Max Cal Assault Bike
Amrap in remaining time DB Snatch
Rest 90 secs
BODY ARMOUR
2 Giant Sets
10 Knee Tucks on Disc (Slow)
10 Dumbbell Romanian Deadlifts
10 Dumbbell Lying Hip Extensions
Rest 1 Minutes Between Sets.
