AC Strength & Conditioning
Warm Up
2 ROUNDS
100m Run
20 Mountain Climbers
5 Lunge-Lunge-Squat
10 Up-Downs
Into…
1-2 ROUNDS
10 Alt. Cossack Squats
5 Scap Push-Ups
5/5 Single Arm DB Floor Press
Strength
3 SETS
20 Alt. DBL DB Floor Press
-Rest :30-
5/5 DB Goblet Curtsey Lunges
– Rest 1:30 b/t Sets –
Workout
5 SETS
ON A 4:00 RUNNING CLOCK
200m Run
15 Up-Downs to Target*
20 KB Goblet Squats
– Rest the Remainder of the Set –
*6 Inches Above Standing Reach