AC STRENGTH & CONDITIONING
Warm Up
AMRAP x 7 MINUTES
20 Slow Bicycle Crunches
8/8 SA KB Upright Row
20’ Straight Leg Bear Crawl
8 Single DB OH Tricep Extensions
20 Single Unders
8 Inchworm+Push Ups
Skill
2 ROUNDS FOR QUALITY
12 Tempo Barbell High Pulls (21X1)
20 Barbell Hollow Body Flutter Kicks*
10-15 Ring Skull Crushers
50′ SA KB OH Walk (Athlete Choice)**
*1 Rep= Right Leg + Left Leg.
**Switch hands at 25′.
Workout
AMRAP x 15 MINUTES
20/15 Cal Row
20 Burpees
50 Double Unders
300m Run
20 Up-Downs
100 Single Unders