MOBILITY
S1. Banded Hamstrings (90 secs per)
SPECIFIC PREP
5 Walkout Pushups
10 Banded Good Mornings
15 Lying Hip Extensions
CONDITIONING
In Partners 1:1
0:00 - 10:00
Climb the ladder
1-2-3-4-5 etc…
Deadlifts 80/55
HSPU’s
Partner 1 completes 1 Deadlift 1 HSPU Partner 2 completes 1 Deadlift 1 HSPU
Partner 1 completes 2 Deadlift 2 HSPU Partner 2 completes 2 Deadlift 2 HSPU
Partner 1 completes 3 Deadlift 3 HSPU Partner 2 completes 3 Deadlift 3 HSPU etc…
10:00 - 12:00
REST
12:00 - 20:00
Find a Max 3 Rep Deadlift
FITNESS
Sub HSPU for HR Pushups
BODY ARMOUR
3 Rounds
8 DB Push Press
8 Barbell Pendlay Rows 50/35
8 Strict T2B or Knees 2 Chest
AKL Ladies
Mobility and Maintenance
S1. Foam Roller T-Spine
S2. Lacrosse Ball Glutes
S3. Band Assisted Good Mornings
Strength
3 Rounds
5 KB Front Squats (2 KB’s)
straight into
10 KB Front Rack Travelling Lunges (2 KB’s)
straight into
15 Lying T2B
Rest 1 min between rounds
Conditioning
AMRAP 12
9 Wall Balls
6 Pushup 2 Target
9 KB Swings
6 Box Jumps or Step-Ups
Row 150m
Midline
2 Rounds
10 Disc Inch Worm or Knee Tucks
10 Lying Hip Extensions
10 Disc Lying Hamstring Curls
