AC Strength & Conditioning
Warm Up
AMRAP x 4 MINUTES
:30 Cardio (increase pace every round)
6 Scap Push-Ups
6 Alt. Box Step-Overs
2 ROUNDS
4 Bodyweight Renegade Rows*
6 DB Floor Press
8 Box Jump Overs
*Push-Up + Right Hand Row + Left Hand Row; 2nd Round switch to DB Renegade Rows.
Skill
2×3 (11X1)
2×3 (11X1)
1×3 (10X1)
Tempo Bench Press*
*First 2×3 Mod-Heavy / Second 2×3 Heavy / 1×3 Heavy+.
Remember Reading Tempo
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Workout
AMRAP x 14 MINUTES
15/12 Cal Cardio
10 Renegade Rows
20 Box Jump Overs