AC Strength & Conditioning
Warm Up
AMRAP x 3 MINUTES
20 Jumping Jacks
5 Bodyweight Good Mornings
20 Crossbody Mountain Climbers
3 ROUNDS
5/5 Single Arm KB/DB Deadlift
:20/:20 Single Arm KB/DB Suitcase Hold*
5 Ring Rows
:20 Tuck Hold
*Change position of hold each round…Suitcase / Front Rack / Overhead
Workout
EMOM x 16 MINUTES
MIN 1 – 15 DBL KB/DB Farmer Deadlift (Athlete Choice, Heavy)
MIN 2 – :45 KB/DB Hold*
MIN 3&4 – AMRAP of the following** …
6 Push-Ups
6 Tuck-Ups
6 Ring Rows***
*Hold Options
Farmer
Front Rack
Overhead
Mixed Grip
**Pick up where you left off
***Pull-Ups Optional
Post Workout Strength
3 SETS
7/7 Single Arm DB Upright Row (Athlete Choice, Moderate)
-Rest :30-
15 Single DB Floor Press (Athlete Choice, Heavy)
-Rest 1:00 b/t Sets