AC Strength & Conditioning
Warm Up
2 ROUNDS
:20 Plate Hops
10 Front Foot Elevated Reverse Lunges
5 Perfect Air Squats (:02 pause at bottom)
2 ROUNDS
:20 Single Unders
10 Alt. Standing Knee Pulls
5 Plate Front Squats
2 ROUNDS
:20 Big Jump Single Unders
10 Jumping Air Squats
Strength
ON A 20:00 RUNNING CLOCK
Build to a Heavy 3-Rep Back Squat
Workout
AMRAP x 6 MINUTES
50 Double Unders
12 Back Squats
-Rest 2:00-
AMRAP x 6 MINUTES
50 Double Unders
6 Back Squats