AC Strength & Conditioning
Warm Up
3 ROUNDS
1:00 Row
10 Alt. Lunges w/Twist*
10 Air Squats**
10 Alt. Deadbugs
*2nd Round: 10 Alt. Cossack Squats
3rd Round: 10 Alt. Groiners
Skill
ON A 20:00 RUNNING CLOCK
Build to a Heavy 3-Rep Front Squat
Workout
3 ROUNDS FOR TIME
500/400m Row
10 Back Squats
10 Back Rack Lunges
*If complete 3 Rounds in 10:00 or faster, option for a 4th Round.