AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES
5 Cat Cows
5 Lunge + Lunge + Squat
10 Single DB Strict Press
10 Single DB Front Squat
20 Single Unders
Skill
Back Squat*
2×5 @ 70%
2×5 @ 75%
1×5 @ 80%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.
BENCHMARK WORKOUT
“LIGHTER FLUID”
FOR TIME
75 Thrusters
200 Double Unders
75 Thrusters