AC Strength & Conditioning
Warm Up
EMOM x 8 MINUTES
MIN 1 – :45 Bike @ Mod Pace
MIN 2 – 5/5 Staggered Stance Good Mornings
MIN 3 – 10 Ring Rows
MIN 4 – :25 Up Downs + :25 Burpees
Skill
4 SETS
5 Deadlifts*
+
:20 Dead Bar Hang**
+
:20 Active Bar Hang
-Rest as needed b/t Sets-
*Build up to and beyond workout weight.
**Can come off bar in between the Dead & Active Hang. Dead Hang = No lat engagement. Active Hang = Engagement of the Lats and Retraction of Scaps.
Workout
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike*
MIN 2 – 7 Burpees Over the Bar + 5 Deadlifts
MIN 3 – :40 Max Strict Pull-Ups
*Add 1 Cal Every Round
Round 2: 13/11
Round 3: 14/12
Round 4: 15/13
Round 5: 16/14