MOBILITY/SPECIFIC PREP
S1. Dynamic Stretch
CONDITIONING
PERFORMANCE
EMOM 20
Min 1 and Min 2. 300m Run
Min 3. 5 Deadball Cleans + 20m Carry
Min 4. 2 Rope Climbs + Amrap Devils Press 15/10
Min 5. REST
FITNESS
EMOM 20
Min 1 and Min 2. 200m Run
Min 3. 5 Deadball Cleans + 10m Carry
Min 4. 1 Rope Climbs + Amrap Devils Press 15/10
Min 5. REST
MIDLINE
2 Rounds
10 Disc Inch Worms
20 Toe Taps
30 Cross Crawlers
40 Ab Mat Situps
AKL LADIES
STRENGTH
3 Rounds
15 DB Bench Press
12 SDHP
9 Ring Rows
Rest 60 secs between rounds
CONDITIONING
FITNESS
EMOM 15
Min 1 and Min 2. 200/100m Run
Min 3. 20/15 Wall Balls
Min 4. 18/14 DB Snatch
Min 5. :30 secs Max Cal Ski Erg
MIDLINE
2 Rounds
10 Disc Inch Worms
20 Ab Mat Situps
30 Toe Taps
