FRIDAY

MOBILITY

Band Assisted Lats

SPECIFIC PREP

Tabata  :40:20 

S1. HS Hold 

S2. Shoulder Taps 

S3. Glute Bridge 

S4. Banded Good Mornings 

STRENGTH

PERFORMANCE and FITNESS

Back Squat 

5 x 3 @ 80%

Strict Press 

1 x 8 @ 67% 

2 x 6 @ 72% 

2 x 4 @ 75% 

CONDITIONING

PERFORMANCE  and FITNESS 

1 Min on, 1 Min off - 2 Rounds per station

S1. Max Cal Ski Erg 

S2. Max Heavy Clean and Jerks 60-80% of 1RM 

S3. Max Distance Heavy Sled Push 

S4. Max Rope Climbs or Rope Walks 

Wall Squat Hold 

Complete 2 Sets of: 50% of your max Wall Squat hold time  

Max Hollow Hold or Plank Between Sets

AKL LADIES 

MOBILITY

Lacrosse Ball Shoulders 

Lacrosse Ball Glutes  

SPECIFIC PREP

1 Round 

5 Walkout Pushups 

10 Shoulder Taps (In Prone) 

10 Mobility Lunges 

STRENGTH 

Push Press 

5-5-5-5

Straight into with same bar/weight 

Pendlay Row 

5-5-5-5

CONDITIONING 

Every minute, on the minute, for 15 minutes:

Minute 1 – 40m Sled Push 

Minute 2 – 12 DB Box Step-Ups

Minute 3 – 10 Toes to Ring or Lying T2B 

Minute 4 – 15 KB Swings 

Minute 5 – 9/6 Cal Ski Erg 

MIDLINE (NOT FOR TIME)

40 Crawlers 

30 Ab Matt Situps 

20m Disc Drag or Knee Tucks 

10 V-Snaps