AC Strength & Conditioning
Warm Up
3:00 ROW
1st Minute Focus: Keep the chain in the center of the box
2nd Minute Focus: Once the hands pass the knees, then bend them and slide forward
3rd Minute Focus: Keep the hips behind the shoulders
2 ROUNDS
5 Cuban Presses + :20 Overhead Hold
:30 Plank*
5 Kip Swings + 5 Kipping Knee Raises (Alternative: Tuck-Ups)
*2nd Round: :15/:15 Single Arm Plank Hold
Strength
3 SETS
4 Strict Press + 4 Push Press*
1:00 Plank Hold*
*Start light and build up to or slightly past workout weight. Single-Arm Plank optional for :30/:30 (L/R).
BENCHMARK WORKOUT
“GET TO WORK”
AMRAP x 16 MINUTES
12/10 Cal Row*
10 Push Press
10 Toes to Bar
*Each Round, Increase by 3/2 Cals