AC Strength & Conditioning
Warm Up
AMRAP x 6 MINUTES
:30 Up-Downs
10 Deadbugs
10 Bird Dogs
10 Elbow to Instep
30 Mountain Climbers
Extended Warm-Up
3 ROUNDS FOR QUALITY
:30 Arms + Body Rowing*
:30 Half Slide Rowing
:30 Full Slide Rowing
1:00 Hollow Hold
*No Leg Involvement
Workout
3 ROUNDS FOR TIME
500/400m Row
25 Burpees
30 Sit-Ups