AC Strength & Conditioning
Warm Up
EMOM x 8 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Alt. Lunge + Twist to Lead Leg
MIN 2 – Tuck Hold
MIN 3 – DB Slides
MIN 4 – Mountain Climbers
MIN 5 – Slow Air Squats (DB Optional)
MIN 6 – Slow Bicycle Crunches
MIN 7 – DB Bent Over Rows
MIN 8 – 100m Run
Skill
Back Squat*
5×5 @ 60%
*Base percentages off 5-Rep Heavy.
Workout
E2MOM x 18 MINUTES
MIN 1&2 – 200m Run + Max Back Squats
MIN 3&4 – 200m Run + Max Alt. V-ups
MIN 5&6 – 200m Run + Max DB Renegade Rows