AC Strength & Conditioning
Warm Up
ON A 10:00 RUNNING CLOCK
200m Jog
Into
1 ROUND*
25’ Toe Walks
25’ High Knees
25’ Heel Walks
25’ Butt Kickers
25’ High Kicks
25’ Walking Single Leg RDL’s
25’ Kareoka
25’ AC Skips
Into
200m Run
Into
AMRAP in remaining time
10 Air Squats
8 Sit-Ups
6 Up-Downs
Skill
10-8-6*
Front Squat
*Work to a Moderate-Heavy weight.
Workout
3 ROUNDS FOR TIME
400m Run
20 Front Squats