CONDITIONING
PERFORMANCE and FITNESS
IN TEAMS OF 3
AMRAP 25
(One follows the other workout starts on the Rower)
Row 300/200m
15 HR Pushups
12 Hang Power Cleans 45/32.5
9 T2B
6 Push Jerks 55/37.5
30 Double Under’s
AKL LADIES
STRENGTH
Every 3 Mins Complete (3 Rounds)
15 Deadlifts
12 Pushups
9 Ring Rows
30 Single Skips :)
CONDITIONING
13 min AMRAP
“CHIPPER”
15 KB Swings
12 DB Box Step-Ups
9 DB Hang Clean and Press
6 Cal Airbike
MIDLINE
2-3 Rounds
10 Disc Inch Worms
15 Lying T2B
20 Cross Crawlers
