PERFORMANCE
12-12-12 GHD Situps
15-12-9 Strict Pullups
20-20-20 Pushups
15m Disc Drag After each Round
AEROBIC CONDITIONING (4 Rounds)
PERFORMANCE and FITNESS
1 Min Airbike
1 Min Double Under’s
1 Min Rower
1 Min Box Jumps Overs
1 Min Rest
AKL Ladies
Mobility and Maintenance
S1. Roller Lats and T-Spine
S2. Band Assisted Hip Flexor
Strength
3 Rounds
S1. 8 Barbell Back Squats
S2. 8 KB Romanian Deadlifts
S3. 20 Bodyweight Walking Lunges
Conditioning
AMRAP 15
15 DB Push Press
4 Burpees
15 DB Cleans
4 Burpees
15 KB Thrusters
4 Burpees
15 KB KB Swings
4 Burpees
15 AB Mat Situps
Midline
3 Rounds
10 V-Snaps
10 Lying Hip Extensions
Rest 1 min
