AC Strength & Conditioning
Warm Up
1 ROUND
100m Run
7/7 Single DB Curl to Around the World
7/7 Single DB Strict Press + Tricep Extension
10 Tuck-Ups w/ :02 Hold
Into
1 ROUND
100m Run
7/7 Single DB Curl to Around the World
7/7 Single DB Strict Press + Tricep Extension
10 Scap Pull-Ups
Into
1 ROUND
100m Run
7/7 Single DB Curl to Around the World
7/7 Single DB Strict Press + Tricep Extension
10 Strict Knees to Chest
Skill
EMOM x 12 MINUTES
MIN 1 – :45 Single DB Curls
MIN 2 – :45 Single DB OH Tricep Extension
MIN 3 – :45 Single DB Lat Pull-Over
Workout
5 ROUNDS FOR TIME
200m Run
8 Toes to Bar
15 Up-Downs
8 Toes to Bar