AC Strength & Conditioning
Warm Up
PART 1) 2:00 BIKE
:30 EZ
:30 HARD
Into…
PART 2) 2 ROUNDS
4 Scap Push-Ups + 2 Push-Up Negatives
5 Toe Touch + Air Squat*
6 Alt. 90-90 Hip Rotations
7 Burpees
*With legs straight, perform a toe touch, stand tall, then perform an Air Squat
Strength
3 SETS
8 Back Squats @ 65% of 3-Rep
10 Perfect Push-Ups
12/12 Single Leg Glute Bridge-Up
-Rest as Needed b/t Sets
Workout
3 SETS*
AMRAP x 6 MINUTES
10/8 Cal Bike
6 Back Squats
4 Burpees Over the Bar
-Rest 1:00 b/t Sets-
*Pick Up Where You Left Off.