AC Strength & Conditioning
Warm Up
2-3 ROUNDS
24 Mountain Climbers
12 Alt. Bird Dogs
6/6 SA KB Suitcase Deadlift
Into
2 ROUNDS
:30 Single KB Suitcase Hold (R)
:30 Single KB Suitcase Hold (L)
:30 Hollow Body Hold*
*KB Optional.
Workout
AMRAP x 14 MINUTES
15 Russian KB Swing
100m SA KB Front Rack Walk*
30 Sit-Ups
*Complete first 50m all on Right
Arm. Complete second 50m all on
Left Arm.
Finisher
3 SETS*
12 DB Hammer Curls
15 DB Bent Over Rows
1:00 Plank Ring Seesaws
-Rest 1:30 b/t Sets-
*DB movements are meant to be
unbroken. Keep weight
Light-Moderate.