MOBILITY AND MAINTENANCE
Dynamic Walking Series
CONDITIONING (30 min Time Cap)
Teams of 2
50 Cal Row, 100 KB Swings
40 Cal Row, 80 T2B
30 Cal Row, 60 Burpee Bar Hops
20 Cal Row, 40 Hang Clean and Jerk 50/30
10 Cal Row, 20 Bar MUs or Burpee Pull-up’s
AKL LADIES
MOBILITY
Lacrosse Ball Glutes
(90 secs per side)
SPECIFIC PREP
5 Yoga Pushups
10 Air Squats (3 sec pause at bottom)
15 Lying Hip Extensions
20 Shoulder Taps
30 sec Plank
STRENGTH
EMOM 9 (3 Rounds)
Min 1. 8 Barbell Push Press
Min 2. 10 KB Goblet Squats
Min 3. 20 Cross Crawlers
CONDITIONING
Every 3 mins x 4 Rounds (12 mins)
8/6 Cal AirBike
10 KB Swings
10 KB Goblet Lunges
MIDLINE
2-3 Rounds
10 DIsc Knee Tucks
10 V-Snaps
10 Plank Get-Ups
