WEDNESDAY

MOBILITY AND MAINTENANCE

S1. Dynamic Stretch

S2. Broomstick Complex

CONDITIONING

EMOM 25

FITNESS

Min 1. 12/9 Cal Row

Min 2. 12 Box Jump Overs

Min 3. 10 Deadlifts 80/55

Min 4. 9/6 Cal Airbike

Min 5. REST

PERFORMANCE

Min 1. 15/12 Cal Row

Min 2. 15 Box Jump Overs

Min 3. 10 Deadlifts 100/70

Min 4. 12/9 Cal Airbike

Min 5. REST

MIDLINE

3 Rounds

10 GHD Situps or Plate Situps

10 Side Plank Rotations (R)

10 Side Plank Rotations (L)

50 KB Flutter Kicks

10 KB Lying Leg Raises

AKL LADIES

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Hip Flexor

Conditioning

EMOM 25

Min 1. 12/9 Cal Row

Min 2. 12 Box Stepups

Min 3. 10 Deadlifts

Min 4. 9/6 Cal Airbike

Min 5. REST

Midline

3 Rounds

10 Plate Situps

10 Side Plank Rotations (R)

10 Side Plank Rotations (L)

10 KB Lying Leg Raises

10 Lying Hip Extensions (feet on step)