MONDAY
MOBILITY AND MAINTENANCE
Wall Couch Stretch
Lacrosse Ball Hip Flexor
PRIMER
2 Sets For Quality
5 Single Leg Deadlift straight into Reverse Lunge (per leg)
5 KB Windmills
20 Narrow Stance Shoulder Taps
STRENGTH
Grunt Work Week #2
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
BODY ARMOUR
3 Sets
12 Front Rack Lunges 40/30
10 Pendlay Rows 40/30
20 Pushups
Rest 1 min between sets
Hang Squat Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean High Pull
Hang Squat Clean
CONDITIONING - AMRAP 9
FITNESS
60 Single Under’s
1 Hang Squat Clean
60 Single Under’s
2 Hang Squat Cleans
60 Single Under’s
3 Hang Squat Cleans
Climb By 1 Rep Each Round
PERFORMANCE
30 Double Under’s
1 Hang Squat Clean
30 Double Under’s
2 Hang Squat Cleans
30 Double Under’s
3 Hang Squat Cleans
Climb By 1 Rep Each Round
AKL Ladies
Mobility and Maintenance
Roller Lats and T-Spine
Band Assisted Lying Hamstrings
Lacrosse Ball Hip Flexor