FRIDAY

MOBILITY

Team Warmup

STRENGTH

FITNESS 

Back Squat 

5-5-5

Strict Press 

5-5-3-3-3

PERFORMANCE 

Back Squat 

3 x 2 @ 90%

Strict Press 

1 x 4 @ 85% 

2 x 2 @ 90% 

3 x 1 @ 95% 

CONDITIONING

Every minute, on the minute, for 16 minutes:

FITNESS 

M1 – :40 secs Max Thrusters 

M2 – 9 Pullups or Ring Rows 

M3 – 7 Burpee Box Jump Overs  

M4 – 12/9 Cal Row  

PERFORMANCE  

M1 – :40 secs Max Thrusters 42.5/30  

M2 – 9 C2B Pullups 

M3 – 9 Burpee Box Jump Overs  

M4 – 15/12 Cal Row

AKL LADIES 

MOBILITY/SPECIFIC PREP

5 min Dynamic Stretch 

STRENGTH SUPERSET

Back Squat 

12-10-8

Ascending Weight each Round  

KB Romanian Deadlift 

12-10-8

CONDITIONING

Every minute, on the minute, for 20 minutes:

Minute 1 – 10 Double DB Thrusters 

Minute 2 – 15/12/9 Cal Row  

Minute 3 – 9/7 Burpees

Minute 4 – 1 min Max Reps Ab Mat Situps   

Minute 5 – REST