AC Strength & Conditioning
Warm Up
AMRAP x 5 MINUTES
:30 Row
5 Up-Downs w/Alt. Shoulder Taps*
5 Glute Bridge-Ups
5 Scap Push-Ups
5 SLOW Air Squats
*Once in the Tall Plank position, perform 2 Alt. Shoulder Taps, then jump/step forward.
2 ROUNDS
8 Up-Downs
8 Push-Up to Down Dog
8 FAST Air Squats w/Calf Raise*
*Once you stand tall, perform a calf raise, coming onto the toes and squeezing the glutes.
Skill
2×3 (22X1)
2×3 (21X1)
1×3 (10X1)
Tempo Bench Press*
*First 2×3 Mod+ / Second 2×3 Mod-Heavy / 1×3 Heavy.
Remember Tempo
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Workout
AMRAP x 15 MINUTES
200/150m Row
15 Up-Downs
15 DB Floor Press *
15 Jumping Air Squats
*Glute Bridge position for the Floor Press