AC Strength & Conditioning
Warm Up
1:00 Single Unders
Into
4 SETS (:20 ON/:10 OFF)*
MOVT 1 – Air Squat
MOVT 2 – Shoulder Taps
MOVT 3 – Inch Worm
*1st Round = Air Squat, Shoulder Taps, Inch Worm
2nd Round = WB Front Squat, WB Strict Press, Up-Down
2rd Round = WB Thruster, WB Strict Press, Burpee
Into
1:00 Single Unders/ Double Unders
Skill
Push Press
3×5 @ 65%
Workout
5 ROUNDS FOR TIME
50 Double Unders
15 Wall Balls
9 Shoulder to Overhead (Athlete Choice)*
*Weight should be Heavy.