AC Strength & Conditioning
Warm Up
2 ROUNDS
20 Jumping Jacks
5 Bodyweight Good Mornings
5 Scap Pull-Ups
5 KB Deadlifts
2 ROUNDS
10 Up-Downs
5 KB Sumo Deadlifts + 5 KB Upright Rows
:15 Active Bar Hang
5/5 Single Arm Russian KB Swing
Strength
EMOM x 12 MINUTES
MIN 1 – 8-12 Banded Strict Pull-Ups*
MIN 2 – 4-6 Broad Jumps
MIN 3 – :45 Hollow Hold
*Must be unbroken.
Workout
AMRAP x 6 MINUTES
10 KB Sumo Deadlift High Pull
(53/35)|(35/26)
10 Toes to Bar
10 Up-Downs
-Rest 1:00-
AMRAP x 5 MINUTES
8 Russian KB Swing
8 Toes to Bar
8 Up-Downs
-Rest 1:00-
AMRAP x 4 MINUTES
6 American KB Swing
6 Toes to Bar
6 Up-Downs