AC Strength & Conditioning
Warm Up
2 ROUNDS
1:00 Bike
5 Good Mornings
5 Cat/Cows
10 Up-Downs Over the Bar
2 ROUNDS
:45 Bike (2nd Round = workout pace!)
5 Empty Barbell RDL
10 Glute Bridge Ups
5 Burpees Over the Bar
Strength
EVERY 3:00 x 4 SETS
4 TNG Library Deadlifts*
*Start Moderate and build to Workout Weight. Superset each set with 20 Banded Lat Push Downs.
BENCHMARK WORKOUT
“ALL GAS NO BRAKES”
EMOM x 10 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 4 Burpees Over the Bar + 2 Deadlifts + 4 Burpees Over the Bar