AC Strength & Conditioning
Warm Up
AMRAP x 4 MINUTES
20 Single Unders + 10/10 Single Leg Single Unders
5 DB Strict Press + :15 OH Hold (Right)
5 DB Strict Press + :15 OH Hold (Left)
5 Hollow Rocks + 5 Superman Rocks
Into…
AMRAP x 4 MINUTES
20 Tall Jump Single Unders
10 DB Glute Bridge Floor Press
5 Scap Retracts*
*Step 1: depress the shoulder down, away from the ears
Step 2: Suction cup the shoulders back towards the spine, pushing down on the bar
Strength
8-6-4*
Bench Press
*Start Moderate and Build to a Moderate-Heavy Weight. Superset each set with a 1:00 Plank Hold (Banded
Optional).
-Rest as Needed b/t Sets
Workout
FOR TIME*
18-14-10-6-4
DB Push Press
Toes to Bar
*After each set, perform 50 Double Unders.
Finisher
2-3 SETS
30 Single DB Curls
50m Single Arm DB Overhead Carry*
*Switch arms at 25m