AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES
10/8 Cal Row
10 Tall Plank Shoulder Taps*
7/7 SA DB Bent Over Row
5 Lunge-Lunge-Squats**
*At 3:30 change to Piked Shoulder Taps.
**DB Held in Goblet Position optional.
Skill
Back Squat
3×5 @ 65%
Workout
AMRAP x 14 MINUTES
3 Wall Walks
10 Ring Rows
150/100m Row*
*Increase by 50m each round.