AC Strength & Conditioning
Warm Up
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Plank Rotations
MOVT 2 – Lunges
*1 SET = MOVT 1 + MOVT 2
2 ROUNDS
5/5 Bodyweight Windmills
10 Clean Deadlifts
15 Russian KBS*
*2nd Round: Switch to American KBS
BENCHMARK WORKOUT
“CLIFFHANGER”
FOR TIME
50 Hang Power Cleans
50 Front Rack Alt. Lunges
50 Burpees Over the Bar
100 KB Swings
100 Sit-Ups
(Score is Time)
POST-WORKOUT STRENGTH
2-3 SETS
5/5 KB/DB Windmill
10/10 Single Arm KB/DB Upright Row
1:00 Weighted Plank Hold
-Rest as Needed B/t Sets-