AC Strength & Conditioning
Warm Up
AMRAP x 3 MINUTES
10 Calf Raises
10 Plate G2OH
10 Scap Pull Ups
Into…
AMRAP x 3 MINUTES
20 Penguin Jumps
10 Plate G2 Oh
5 Kip Swings + 5 Jumping Pull Ups
Skill
3 SETS
5 Pull-Up Negatives (:03-:05 Descent)
7 Broad Jumps
:30 Double Under Practice
-Rest as Needed b/t Sets-
Workout
FOR TIME
2 ROUNDS
50 Double Unders
25 GTOH
Into…
5 ROUNDS
15 Russian KB Swing
12 Pull-Ups
9 Box Jump Overs
Into…
2 ROUNDS
50 Double Unders
25 GTOH