AC Strength & Conditioning
Warm Up
2:00 Bike…
Alternate b/t :30 EZ + :30 Hard
Into…
AMRAP x 4 MINUTES (or 2 ROUNDS)
6 Alt. Cossack Squats
10 Banded Lat Pull Downs
6 Kip Swings
4 Up Downs w/Push-Up*
*Place hands on the ground, jump or step back into a tall plank position. Perform 1 Push-Up, then jump or step forward and stand tall.
Strength
EVERY 4:00 x 3 SETS
10/10 Front Rack Front Foot Elevated Split Squats*
15 Banded Tricep Push-Downs
20 Feet Elevated Glute Bridge-Ups
-Rest with Time Remaining-
*Start with empty barbell and option to build to workout weight.
Workout
FOR TIME*
50 Hand Release Push-Ups
75 Toes to Bar
100 Front Rack Alt. Lunges
Every 1:30, Perform 5 Up Downs over the Bar
*Partition Reps as Needed