AC Strenght & Conditioning
WARM UP
AMRAP x 3 MINUTES (EZ FLOW)
5 Good Mornings
5 Cat/Cows
5/5 Moose Antlers
5 Up Dog to Down Dog
Into…
2 ROUNDS
10 Plate Ground to Overhead
5 Cuban Presses w/empty barbell
10 Alt. Deadbugs
5/5 Single Arm DB Push Press*
*Leave one DB in the front rack position, while the other arm performs all 5 Push Press before switching.
STRENGTH
6×5 @ 70-75%
Push Press*
*Base percentages off 2-Rep Heavy.
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 20 Alt. DB Push Press
MIN 2 – 25 Anchored Sit-Ups
MIN 3 – :45 Max GTOH