FRIDAY

MOBILITY

Lacrosse Ball Glutes and Hip Flexors

SPECIFIC PREP

Broomstick Complex

STRENGTH

FITNESS

Back Squat

5 x 5 @ 80%

Deadlift

1 x 10 @ 45%

1 x 10 @ 60%

1 x 10 @ 65%

1 x 8 @ 70%

1 x 6 @ 75%

PERFORMANCE

Back Squat

5 x 3 @ 80%

Deadlift

1 x 10 @ 45%

1 x 10 @ 60%

1 x 10 @ 65%

1 x 8 @ 70%

1 x 6 @ 75%

CONDITIONING

EMOM 16

FITNESS

Min 1. 9/6 Cal Ski Erg

Min 2. 70 Single Skips

Min 3. 5 Hang Power Snatch

Min 4. 4 Rope Walks

PERFORMANCE

Min 1. 12/9 Cal Ski Erg

Min 2. 70 Double Under’s

Min 3. 3 Heavy Power Snatch

Min 4. 2 Rope Climbs

ACCESSORY

Upper body

3 Sets - Superset 15 Lying DB Tricep Extensions

15 DB Bicep Curls

AKL LADIES

MOBILITY

Band Assisted Lats

SPECIFIC PREP

10 Shoulder Taps in Prone

5 Walkout Pushups

10 Mobility Lunges

5 Palnk mGetups

10 Banded Assisted Good Mornings (low and controlled)

STRENGTH SUPERSET

5-4-3-2-1 Strict Pullups

5-5-5-5-5 Barbell Push Press (Ascend weight if possible)

Rest up to 1 min after performing both movements

CONDITIONING

EMOM 16

Min 1. 9/6 Cal Ski Erg

Min 2. 50-70 Single Skips

Min 3. 10 KB SDHP + 5-10 Pushups

Min 4. 20m Sled Push (1 length of astro)