AC Strength & Conditioning
Warm Up
3-4 ROUNDS
25’ Walking Staggered Stance Good Morning
8 Forward Lunges
12 Quad Heel Taps
8 Reverse Lunges
12 Glute Bridges
Skill
Deadlift*
2×5 @ 70%
2×5 @ 75%
1×5 @ 80%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.
Workout
EVERY 2:00 x 5 SETS
8 Deadlifts
16 DB Suitcase Walking Lunges
Max DB Slides with the Remaining Time
-Rest 1:00 b/t Sets-