AC Strength & Conditioning
Warm Up
TABATA
8 SETS (:20 ON / :10 OFF)
Cal Bike
Into…
2 ROUNDS
10 DBL KB Deadlifts
10 DBL KB Russian Swings
10 Plank Shoulder Taps
Into…
2 ROUNDS
7 PVC Upright Rows
7 PVC Hang High Pulls
7 PVC Hang Muscle Snatches
Extended Warm-Up
3 SETS*
3 Hang High Pulls
+
2 Hang Muscle Snatches
+
1 Hang Power Snatch
*Perform all sets w/an empty barbell.
Workout
3 SETS
ON A 6:00 RUNNING CLOCK…
20/15 Cal Bike
100m KB Farmer Carry (Athlete Choice, Heavy)
40 Alt. KB Horn Taps
10/8 Cal Bike
50m DBL KB Front Rack Carry
20 Alt. KB Horn Taps
-Walking Rest w/Time Remaining-