AC Strength & Conditioning
Warm Up
AMRAP x 8 MINUTES
:30 Cardio Choice
8 Burpees
:30 Tuck Hold
8 DB Hang Clean and Presses
Workout
EMOM x 20 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Sit-Ups
MIN 3 – :45 DB Curl to Press
MIN 4 – :45 Hollow or Tuck Hold
POST-WORKOUT STRENGTH
EMOM x 9 MINUTES
MIN 1 – :45 Slow DB Floor Press (Athlete Choice)
MIN 2 – :45 Bench or Box Dips
MIN 3 – :45 EZ Cardio*
*Nasal Breathing Only.