MONDAY

MOBILITY AND MAINTENANCE 

S1. Squat Mobility 

S2. Coaches Choice 

STRENGTH 

PERFORMANCE and FITNESS

Back Squat 

8-8-8-8-8

Rest 2 mins between sets 

CONDITIONING 

PERFORMANCE  

AMRAP 20 

With a Partner 1:1

15 Cal Machine 

12 Deadlifts 50/35

9 Hang Power Cleans 50/35

6 Shoulder to Overhead 50/35 

MIDLINE 

Disc Complex 

AKL Ladies

Mobility and Maintenance 

S1. Couch Stretch (90 secs per side) 

S2. Lacrosse Ball Shoulders 

S3. Banded Good Mornings

 

Strength Triple Set (3 Rounds) 

S1. 10 KB Travelling Lunges straight into 20 Shoulder Taps 

S2. 20m Sled Push 

S3. 10 Ring Rows straight into 10 Pushups to target  

Conditioning

For time (15 min time cap)

10-9-8-7-6-5-4-3-2-1

KB Swings 

Ab Mat Situps 

3 Burpees after each round 

Midline 

Tabata 20:10 

3 Rounds 

Shoulder Taps  

Side Plank R

Side Plank L

Rest 1 Min