MOBILITY AND MAINTENANCE
Dynamic Walking Series
CONDITIONING (30 min Time Cap)
For Time (with a Partner)
Buy in. 45/36 Cal Row or Ski
Then, 3 Rounds each of
15 Deadlifts 60/40
12 Handstand Push-Ups
9 Box Jump Overs
Buy in. Buy in. 45/36 Cal Row or Ski
Then, 3 Rounds each of
12 Hang Power Cleans 50/35
9 T2B
6 Box Jump Overs
Buy in. Buy in. 45/36 Cal Row or Ski
Finishing with 3 Rounds each of:
9 Power Snatch 40/30
6 Bar Muscle Ups
3 Box Jump Overs
After Buy in Partner 1 will complete a full round followed by Partner 2. Until both partners have completed 3 rounds each.
AKL LADIES
STRENGTH
3 Rounds
8 Barbell Push Press
10 DB Box Step-ups (Alternating)
12 Knee Tucks on Discs
Rest 90 secs between sets
CONDITIONING
EMOM 20
Min 1. 12 Deadlifts
Min 2. 15 Plate Situps
Min 3. 8 DB Hang Clean and Press + 8 DB Travelling Lunges
Min 4. 12/9 Cal Ski Erg
Min 5. REST
