FRIDAY

MOBILITY AND MAINTENANCE 

S1. Full Body Dynamic Warmup 

SKILL CONDITIONING

4 Rounds 

FITNESS 

S1 – 10 Pistol Progressions (5 per leg) 

S2 – 5-10 Kipping HSPU or 20 Shoulder Taps Belly Facing 

PERFORMANCE  

S1 – 10 Alternating Pistol Squats 

S2 – 10m HS Walk 

CONDITIONING 

PERFORMANCE and FITNESS 

AMRAP 15 

Run 200m 

15 Box Jumps 

15 Ab Mat Situps 

15 KB Swings 

15 HR Pushups 

ACCESSORY 

3 Rounds 

8 GHD Back Extensions 

8 Single Hip Extensions on Step 

10-20m Disc Drag straight into 1 Min Plank 

AKL Ladies 

Mobility and Maintenance

S1. Band Assisted Hamstrings 

S2. Lacrosse Ball Glutes 

S3. Mobility Lunges  

Strength

3 Rounds 

8 Seated DB Shoulder Press 

10 BB Front Squats

12 Alternating KB Pendlay Rows 

Conditioning 

AMRAP 15 

Run 200m 

12 DB  Stepups 

12 Ab Mat Situps 

12 KB Swings 

12 HR Pushups 

Midline 

2 Rounds 

1 min Plank 

30 secs side plank (L)

30 secs side plank (R)