AC Strength & Conditioning
Warm Up
EMOM x 5 MINUTES (:50 ON / :10 OFF)
MIN 1: Step-Overs
MIN 2: Up-Downs
MIN 3: Single Arm Russian KB Swings*
MIN 4: Ring Rows
MIN 5: Staggered Stance Good Mornings*
*Switch to the opposite arm/leg once you reach the :25 mark on the
Single Arm Russian KB Swings and Staggered Stance Good
Mornings.
Skill
Deadlift*
5×5 @ 60%
*Base percentages off 5-Rep Heavy.
Workout
5 ROUNDS FOR TIME
13 Russian KB Swing
11 Up-Down Box Step-Up
9 Deadlifts
7 Strict Pull-Ups