MOBILITY AND MAINTENANCE
Coach DK’s Dynamic Piece
CONDITIONING
Teams of 2
2 Rounds
50 Cal Row, 50 Power Snatch 40/30
40 Cal Row, 40 HSPU or HR Pushups
30 Cal Row, 30 Single DB Devils Press 22.5/15
20 Cal Row, 20 Single DB Push Press 22.5/15
10 Cal Row, 10 Bar Muscle Ups or Burpee Pullup’s
AKL LADIES
STRENGTH
12-10-8
DB Box Step-Ups
DB Romanian Deadlifts
DB Rengade Rows
Rest 1 min
(Use same 2 DBs for all 3 exercises)
CONDITIONING
For Time:
300/200m Row, 15 Wall Balls, 15 Med Ball Sit-ups
300/200m Row, 10 Burpees, 10 DB Push Press
300/200m Row, 20 KB Swings
300/200m Row, 10 Burpees, 10 DB Push Press
300/200m Row, 15 Wall Balls, 15 Med Ball Sit-ups
MIDLINE
2-3 Rounds
10 Disc Lying Hamstring Curls
10 Disc Pikes
