AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES
30 Mountain Climbers
8 Alt. Groiners w/ Thoracic Twist
8 Alt. Box Step-Ups*
8 KB Deadlifts**
8 Air Squats***
*At 3:30 switch to Box Jumps.
**At 3:30 switch to Russian KB Swings.
***At 3:30 switch to KB Goblet Squats.
Skill
ON A 20:00 RUNNING CLOCK
Build to a 5-Rep Heavy Back Squat
BENCHMARK WORKOUT
“THE HULK”
AMRAP x 12 MINUTES
5 Front Squats
7 Box Jumps
10 KB Swings