AC Strength & Conditioning
Warm Up
EMOM x 5 MINUTES (:50 WORK / :10 REST)
MIN 1: Single DB Around the World*
MIN 2: Shuttle Run
MIN 3: Scap Push-ups
MIN 4: Shuttle Run
MIN 5: Single DB Arnold Press*
*For the Single DB Around the World & Single DB Arnold Press
switch at the :25 mark.
Skill
Push Press*
2×5 @ 75%
2×5 @ 80%
1×5 @ 85%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.
Workout
AMRAP x 15 MINUTES
200 m Run
15 DB Floor Press
15 No Push-Up Renegade Row*
*1 Rep= Left Arm + Right Arm.