AC Stregth & Conditioning
Warm Up
TABATA: BIKE (8 ROUNDS → :20 WORK // :10 REST)
Round 1: Arms Only
Round 2: Legs Only
Round 3: Arms Only
Round 4: Legs Only
Rounds 5-8: Arms + Legs (increase pace every round!)
Into…
2 ROUNDS
5/5 Moose Antlers
5 Kip Swings
10 V/Tuck-Ups
5/5 Single Arm DB/KB Seated Press
Strength
3 SETS*
10 Barbell Z-Press
10/10 Single Arm DB/KB Upright Row
– Rest 1:30 b/t Sets –
*Keep in the Moderate range but build to Heavier than Last Week.
Workout
3 SETS
AMRAP x 5 MINUTES*
10/8 Cal Bike
8 Toes to Bar
6 Push Press
– Rest 1:00 b/t Sets –
*Pick Up Where You Left Off.