AC Strength & Conditioning
Warm Up
EMOM x 6 MINUTES
MIN 1 – 20 Alternating V-Ups
MIN 2 – :30 Bike @ Increasing Pace
MIN 3 – :40 Alternating Lunges
Skill
EXTENDED WARM-UP
3 SETS FOR QUALITY
10/10 Empty Barbell Split Squats*
15 Empty Barbell Glute Bridge-Ups
:45 Tuck Hold
*Barbell held in front rack position.
Workout
EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Cardio
MIN 2 – 16 Alt. Front Rack Lunges
MIN 3 – 1:00 Max Sit-Ups
MIN 4 – Rest