MONDAY

MOBILITY AND MAINTENANCE

Wall Couch Stretch

Lacrosse Ball Glutes

STRENGTH

PERFORMANCE and FITNESS

Front Squat Complex

On the 1:30 x 6 Sets

1 Pausing Front Squat

2 Front Squat

CONDITIONING

PERFORMANCE and FITNESS

With a Partner 5 Rounds each of

14 Alternating Dumbbell Snatches 22.5/15

7 Thrusters 40/30

Directly Into…

3 Rounds each by yourself

Run 200m

20/15 HR Pushups

BODY ARMOUR

2 Giant Sets:

20m Single Dumbbell Overhead Walking Lunge (10m per arm)

20 Lying Hip Extensions

Rest 2 Minutes Between Sets

AKL Ladies

Mobility and Maintenance

S1. Roller T-Spine

S2. Lacrosse Ball Glutes

S3. Mobility Lunges

Strength

3 Rounds

S1. 10 DB Box Step-Ups

S2. 10 Barbell Romanian Deadlifts

S3. 10 MB Situps

Conditioning

4 Rounds (12 mins)

Every 3 mins complete

Row 200m

10 KB Goblet Squats

10 KB SDHP

Midline

2-3 Rounds

10m Disc Drag scale to 10 Knee Tucks

20 Lying Hip Extensions

10 V-Snaps