MOBILITY AND MAINTENANCE
Team Warmup
CONDITIONING (30 min Time Cap)
5 Rounds for Time
40 Wall Balls 9/6
30 DB Snatch 22.5/15
20/14 Cal Airbike
10 Bar Muscle Ups or C2B Pull-ups
W/ Partner break up the workout in any fashion that you like
AKL LADIES
STRENGTH
EMOM 9 (3 Rounds)
Min 1. 10 Deadlifts
Min 2. 14 KB Front Rack Walking Lunges
Min 3. 10 Ring Rows
CONDITIONING
Tabata 40:20
40:20
S1. DB Snatch
S2. Row
S3. Sled Push
S4. Ab Mat Situps
S5. Box Jump or Step-Overs
Rest 2 Mins
Moving from station to station for a total of 2 rounds
