AC Strength & Conditioning
Warm Up
AMRAP x 4 MINUTES
:30 Cardio (increase pace every round)
10 Alt. Sampson Lunges
10 Alt. SLOW Crossbody Mountain Climbers
2 ROUNDS
:30 Bottom of Squat Hold
10 Alt. Lunges
10 Arm Haulers
Skill
3 SETS
Reps of Back Squats*
12/12 Single Leg Glute Bridge-Ups
12 DBL Leg Glute Bridge-Ups
Back Squat Reps…
Set 1 = 12
Set = 9
Set = 6
*Mod-Light Weight for all sets…build slightly in each set. Perform for quality, not for weight.
Workout
AMRAP x 14 MINUTES*
12/10 Cal Cardio
12 Alt. Back Rack Lunges
12 Sit-Ups
*Every 2:00, including 0;00, perform 40 Crossbody Mountain Climbers