AC Strength & Conditioning
Warm Up
1 ROUND
1:00 EZ Bike
10 Plate Deadlifts
8 Alt. Groiners
6 Plank to Pikes
2 ROUNDS
:45 MOD Bike
10 Plate G2OH
8 BW Alt. Forward Lunges
6 Up-Downs
Workout
FOR TIME
50/40 Cal Bike
40 G2OH
30 Up-Downs Over Bar
20 Alt. Front Rack Lunges (Athlete Choice, Heavy)
30 Up-Downs Over Bar
40 G2OH
50/40 Cal Bike
Finisher
EMOM x 9 MINUTES
MIN 1 – :45 Single DB Crush Curl
MIN 2 – :45 Hollow Rocks
MIN 3 – :45 Plank Hold*
*Option for Banded Plank Hold