MONDAY

MOBILITY/SPECIFIC PREP 

S1. Banded Hip Flexor Stretch 

S2. Dynamic Stretch 

BACK SQUAT WAVES 

Wave #3:

7 Back Squats 65 %

5 Back Squats 75 %

3 Back Squats 85 % 

Wave #1:

7 Back Squats 60 %

5 Back Squats 70 %

3 Back Squats 80 %

Wave #2:

7 Back Squats 62.5 %

5 Back Squats 72.5 %

3 Back Squats 82.5 % 

Rest up to 60 secs Between Sets and 2 mins Between Waves. 

Increase Loads Slightly With Each Wave.

IF POSSIBLE Add 2.5-5kg on Last weeks weights 

CONDITIONING  

FITNESS 

3 Rounds for Time

5 C2B Pullups or Pullups 

10 Bar Facing Burpees

15 Deadlifts 

15 Wall Balls 

PERFORMANCE 

3 Rounds for Time

5 Bar Muscle-Ups

10 Bar Facing Burpees

15 Deadlifts 90/65

20 Wallballs 9/6

AKL LADIES 

STRENGTH 

3 Rounds 

5 Banded Strict Pull-ups 

10 Barbell Deadlifts 

15 Ab Mat Situps 

CONDITIONING 

3 Rounds for Time

8 Cal Airbike 

12 Pushups   

16 Wall Balls 

20 DB Snatch 

MIDLINE 

3 Rounds 

20 DB Taps 

10 V- Snaps