MONDAY

MOBILITY AND MAINTENANCE 

S1. Squat Mobility 

S2. Coaches Choice 

STRENGTH   

On the 1:30 x 6 Sets:

1 Push Jerk

1 Split Jerk

CONDITIONING 

FITNESS 

For Time 

10-9-8-7-6-5-4-3-2-1:

Front Squats 

Lying T2B 

PERFORMANCE  

For Time 

10-9-8-7-6-5-4-3-2-1:

Squat Cleans 50/35 

T2B 

MIDLINE 

Disc Complex 

AKL Ladies

Mobility and Maintenance 

S1. Couch Stretch (90 secs per side) 

S2. Lacrosse Ball Glutes 

 

Strength Superset

12-10-8-8 

Barbell Back Squats 

KB Romanian Deadlift 

After each superset

10 MB Situps 

Conditioning 

E3MOM  

Every 3 Mins for 5 Rounds 

12 KB Swings 

10 Pushups to Target 

150m Row or 100m Ski Erg 

Midline 

2 Rounds 

1 min Plank 

20 Mountain Climbers on Discs 

10 Single Leg Lying Hip Extensions (L) (foot on step) 

10 Single Leg Lying Hip Extensions (8) (foot on step)