MOBILITY
S1. Band Assisted Hamstrings (90 secs per side)
SPECIFIC PREP
Travelling Dynamic Stretch Series
MET-CON
PERFORMANCE
AMRAP 20
20 Alternating DB Power Snatch
20/15 Cal Rower
20 Pull-ups
20 Single Dumbbell Box Step-ups
DB – (22.5/15)
FITNESS
AMRAP 20
16 Alternating DB Power Snatch
16/12 Cal Rower
16 Banded Pull-ups
16 Single Dumbbell Box Step-ups
DB – 17.5/10
BODY ARMOUR
3 Giant Sets
8 Barbell Romanian Deadlifts 50/35
8 Barbell Pendlay Row 50/35
15-20 Pushups
15m Disc Drag
AKL LADIES
MOBILITY/SPECIFIC PREP
S1. Band Assisted Hamstrings
S2. Dynamic Stretch
AKL LADIES
STRENGTH
Every 3 Minutes (3 sets)
8 Deadlifts (Ascend weight each round)
10 KB Reverse Lunges (Alternating)
8 Pushups to Target
CONDITIONING
AMRAP 14
14 Alternating DB Power Snatch
14/10 Cal Rower
14 Cross Crawlers
14 Single Dumbbell Box Step-ups
DB – 17.5/10
MIDLINE
3 Rounds
12 Med Ball Situps 4kg
9 Plate Lying Leg Raises
6 Plank Get-Ups
