MOBILITY AND MAINTENANCE
S1. Squat Mobility
S2. Coaches Choice
STRENGTH
PERFORMANCE and FITNESS
Back Squat
8-8-8-8-8
Rest 2 mins between sets
CONDITIONING
PERFORMANCE
21-15-9
Hang Power Cleans 40/30
HR Pushups
15-12-9
OH Squats 50/35
AB Mat Situps
12-9-6
Push Jerks 60/40
Burpee Bar Hops
MIDLINE
Disc Complex
AKL Ladies
Mobility and Maintenance
Foam Roller T-Spine
Dynamic Lunges
Squat Mobility
Broomstick Complex: Good mornings, OH stretches
Strength
12-10-10-8
BB Deadlifts
Increase weight each round
5-4-3-2
Band Assisted Pull Ups or Ring Rows
Conditioning
3 Rounds - 40:20 Tabata
M1: Ski Erg
M2: DB Snatch
M3: Box Step Ups
M4: 10m Shuttle Runs - tap the cone at each end
M5: Rest
Midline
On the Minute x 6 (2 Rounds)
Minute 1 - Ab Mat Sit-ups
Minute 2 - Plank
Minute 3 - Rest
Not for score. Practice quality reps in each time domain.
