AC Strength & Conditioning
Warm Up
EMOM x 6 MINUTES (:45 Work/ :15 Rest)
MIN 1: Plate Overhead Hold
MIN 2: Row (Arms Only)
MIN 3: Slow Plate Bent Over Row
MIN 4: Row (Legs Only)
MIN 5: KB Suitcase Hold
MIN 6: 250m/200m Row
Skill
Push Press*
2×5 @ 70%
2×5 @ 75%
1×5 @ 80%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.
Workout
3 ROUNDS FOR TIME
800/650m Row
200m KB Suitcase Carry