MOBILITY/SPECIFIC PREP
S1. Band Assisted Lat Stretch (90 secs per side)
S2. 1 min Passive Bar Hang + 10 Tension Swings
S3. 5 Walkout Pushups (create mobility at end range)
S4. Dynamic Hamstring Stretch
CONDITIONING
PERFORMANCE and FITNESS
On the Minute x 20 (5 Rounds)
Station 1 – 1 Round of C2B “Cindy”
Station 2 – 8 DB Hang Power Cleans + 8 DB Front Rack Lunges 22.5/15
Station 3 – Max Calorie Airbike
Station 4 – Rest
1 Round of C2B “Cindy”: 5 C2B Pull-ups, 10 Push-ups, 15 Air Squats
* Scale C2B Pull-ups to regular or band assisted
BODY ARMOUR
3 Rounds
8 KB Romanian. Deadlifts
10 DB Bench Press
12 GHD Situps
:20 sec L-Sit on Paralettes
AKL LADIES
MOBILITY/SPECIFIC PREP
S1. Couch Stretch (90 secs per side)
DYNAMIC WARMUP
1 Round
5 Walkout Pushups
10 Mobility Lunges
15 Lying Hip Extensions
20 Shoulder Taps
STRENGTH
3 Rounds
8 Barbell Back Squats
10 DB Romanian Deadlifts
:30 Goblet Wall Sit
CONDITIONING
On the 3:00 x 5 Sets:
150/100m Row
9 KB Swings
6 KB Thrusters
9 AB Mat Situps
MIDLINE
2 Rounds
Rump Pump
