AC Strength & Conditioning
Warm Up
AMRAP x 5 MINUTES
200m Run
5 PVC Good Mornings
10 Bodyweight Lunges
5 Inchworm Push-Ups
5 Bootstrap Squats
Strength
3 SETS*
8 Back Squats @ 21X1
-Rest :30-
8/8 DB Farmer Split Squat
*Keep all sets Moderate.
– Rest 1:30 b/t Sets –
Remember Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Workout
EMOM x 16 MINUTES
MIN 1 – 20 Alt. Back Rack Lunges
MIN 2 & 3 – 400m Run
MIN 4 – :45 Max Hand Release Push-Ups