MOBILITY AND MAINTENANCE
Team Warmup
IN TEAMS OF 3
FOR TIME
Team Row 900/600m
Share
60 HSPUs
60 Power Snatch 40/30
60 Wall Balls
Team Row 900/600m
Share
45 HSPUs
45 Power Snatch 45/42.5
45 Wall Balls
Team Row 900/600m
Share
30 HSPUs
30 Power Snatch 50/45
30 Wall Balls
30 min time cap
Scale HSPUs to HR Pushups
AKL LADIES
STRENGTH
12–10-8 Reps of
Back Squat
Pushups to Target
30 Mountain Climbers at the end of each Round
CONDITIONING
FITNESS
EMOM 18
Min 1 and Min 2. 200/100m Run
Min 3. 14/12 DB Snatch
Min 4. 14m DB Lunges
Min 5. 15/12/9 Cal Row
Min 6. REST
MIDLINE
2 Rounds
10 Plank Get-Ups
15 Lying Toes 2 Bar
20 Cross Crawlers
