MONDAY

MOBILITY/SPECIFIC PREP 

S1. Banded Hip Flexor Stretch 

S2. Dynamic Stretch 

BACK SQUAT

On the 2:00 x 5

Back Squats

On the 0:00… 9 Back Squats

On the 2:00… 6 Back Squats

On the 4:00… 6 Back Squats

On the 6:00… 6 Back Squats

On the 8:00…. 9 Back Squats

CONDITIONING  

FITNESS 

On the 4:00 x 5 Rounds:

15/10 Calorie Row 

1 Round of “DT”

PERFORMANCE 

On the 4:00 x 5 Rounds:

20/15 Calorie Row

1 Round of “DT”

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

AKL LADIES 

MOBILITY/SPECIFIC PREP 

S1. Banded Hip Flexor Stretch 

S2. Dynamic Stretch 

STRENGTH

On the 2:00 x 4

Back Squats

On the 0:00… 9 Back Squats + 9 Pushups 

On the 2:00… 6 Back Squats + 6 KB Tempo Romanian Deadlifts 

On the 4:00… 9 Back Squats + 9 Pushups 

On the 6:00… 6 Back Squats + 6 KB Tempo Romanian Deadlifts

CONDITIONING 

1 Round of “X”:

12 KB Swings 

9 Ab Mat Situps  

6 Box Jump Overs 

On the 3:00 x 4 Rounds:

15/10 Calorie Row 

1 Round of “X”

MIDLINE 

2 Rounds 

20 KB Taps 

15 KB Lying Leg Raises 

10 V-Snaps