FRIDAY

MOBILITY AND MAINTENANCE 

S1. Full Body Dynamic Warmup 

BENCHMARK FRIDAY 

PERFORMANCE and FITNESS 

“DT” (a little less than prescribed)

5 Rounds 

12 Deadlifts 60/40

9 Hang Power Cleans 60/40

6 Push Jerks 60/40

MIDLINE 

3 Rounds 

10 GHD Situps or Plate Situps 

10 Side Plank Rotations (R)

10 Side Plank Rotations (L)

50 KB Flutter Kicks 

10 KB Lying Leg Raises 

AKL Ladies 

Mobility and Maintenance

S1. Band Assisted Hamstrings 

S2. Lacrosse Ball Glutes 

S3. Mobility Lunges  

Strength

3 Rounds 

12 Dumbbell Bench Press 

10 Barbell Front Squats from Rack 

8 Barbell Pendlay Rows 

Conditioning 

EMOM 20

Min 1. 9/6 Cal Airbike 

Min 2. 10 DB Push Presses  

Min 3. 6 Burpee Box Jumps or Step-Ups 

Min 4. 1 min Max Cal Ski Erg  

Min 5. REST 

Each athlete starts their workout on the Air Bike, working in groups of 3