WEDNESDAY

SPECIFIC PREP

Lacrosse Ball Shoulder/Chest

Band Assisted Lats

STRENGTH

Strict Press

With a 12 min Running Clock

FITNESS

Build to a Heavy 3 Reps

PERFORMANCE

Build to a Heavy 1 Rep

CONDITIONING

For Time

FITNESS

Start each round with*

*200m Run

15-12-9-6-3 Push Jerks

15-12-9-6-3 Burpee Bar Hops

PERFORMANCE

Start each round with*

*200m Run

15-13-11-9-7 Push Jerks

15-13-11-9-7 Burpee Bar Hops

AKL LADIES

MOBILITY

SPECIFIC PREP

T-Spine Foam Roller

Lacrosse Ball T-Spine

Mobility Lunges

STRENGTH

3 Rounds

8 Strict Pull-ups or Ring Rows

8 Barbell Front Squats

20m Heavy Sled Push

CONDITIONING

Start each round with*

*Run 200m

15-13-11-9-7 KB Swings

15-13-11-9-7 Burpees

SCALED

Run 200m

Reps of 15-12-9-6-3

MIDLINE

If time weighted planks