CONDITIONING
In Teams of 3
For Time (35 Minute Cap)
60/45 Calorie Row
60 Box Jump Overs 24/20”
60 DB Snatch 22.5/15
60 Toes to Bar
60 Front Squats 40/30
60/45 Calorie Row
60 Front Squats 40/30
60 Toes to Bar
60 DB Snatch 22.5/15
60 Box Jump Overs 24/20
60/45 Calorie Row
AKL LADIES
Mobility and Maintenance
S1. Lacrosse Ball Hip Flexor
S2. Lying Hamstring
Strength
3 Rounds
Every 3 Mins
5 Band Assisted Pull-ups
10 Barbell Push Press
15 Barbell Deadlifts
Conditioning
EMOM 18
Min 1. 14/10 Cal Row
Min 2. 14 DB Front Rack Walking Lunges
Min 3. 14 KB SDHP
Min 4. 14 Box Jump or Step Overs
Min 5. 9/6 Cal Airbike
Min 6. Rest
