AC Strength & Conditioning
Warm Up
1:00 EZ Row
Immediately Into…
1:00 Row at 50-60% Pace
Immediately Into…
2-3 SETS
7 Slow Barbell RDLs
7 Hang Muscle Cleans
14 Alt. Elbow Punches
14 Alt. Step Back Long Lunges*
*Start in a standing position, step one leg back in an exaggerated lunge. Other leg stays planted and the knee stays over the toes as it bends to the bottom position.
Strength
3 SETS*
10/10 Supported DB BOR
10/10 Single Leg Box Squat
*Moderate weight on BOR. No additional weight on the SL Box Squat.
Workout
AMRAP x 4 MINUTES
12 Up-Downs
12 Hand Release Push-Ups
-Rest 1:00-
AMRAP x 6 MINUTES
10 Up-Downs
10 Hand Release Push-Ups
10 Alt. DBL DB Farmer Step-Ups
-Rest 1:00-
AMRAP x 8 MINUTES
8 Up-Downs
8 Hand Release Push-Ups
8 Alt. DBL DB Farmer Step-Ups
8 Renegade Rows