AC STRENGTH & CONDITIONING
Warm Up
2 ROUNDS
:20 Row (EZ Pace)
20 Cross Body Mountain Climbers
5/5 DB Around the World
into
3 ROUNDS
:15 Row (MOD Pace)
10 Alt DB Strict Press
5/5 DB Goblet Lunges
Skill
Push Press*
1×5 @ 70%
1×5 @ 75%
3×5 @ 80%
*Base percentages off 5-Rep Heavy.
Workout
12 ROUNDS (:20 ON/ :10 OFF)
MOVT 1 – DB Alt. Push Press
MOVT 2 – DB Goblet Lunges
MOVT 3 – Cal Row (FAST)
*1 Round= completing all 3 movements.