MOBILITY AND MAINTENANCE
Team Warmup
CONDITIONING (FOR TIME)
Teams of 3
Row 600/450m as a Team
3 Rounds
60 Front Squats 50/35
45 T2B
30 Burpees
Row 600/450m as a Team
2 Rounds
60 Push Jerks 45/32.5
45 Pull-ups
30 Burpees
Row 600/450m as a Team
1 Round
60 Power Snatch 40/30
45 Cal Airbike
30 Burpees
AKL LADIES
STRENGTH
12–10-8 Reps of
KB Box Step-Ups
KB SDHP
15 Lying T2B at the end of each Round
CONDITIONING
On the Minute x 16 (4 Rounds)
Min 1 – 1 Round of
4 Banded Pull-ups + 6 Mat Assisted Pushups + 8 Air Squats
Min 2 – 8 DB Hang Power Cleans + 8 DB Travelling Lunges
Min 3 – Max Calorie Air-bike
Min 4 – Rest
MIDLINE (IF TIME)
2-3 Rounds
10 Disc Body Saws
10 V-Snap
10 Cross Crawlers
