AC Strength & Conditioning
Warm Up
2:00 Bike or Run
2 ROUNDS
10/10 Single Arm Banded Lat Push Downs
5 Scap Retractions on Pull-Up Bar
5 PVC 3-Point Contact Drill*
5 Cat/Cows
*Line a PVC pipe behind you…one hand up top and the other at the bottom.
Squeeze the shoulder blades together and keep the head + middle of shoulders + top of the glutes in contact with the
PVC as you bow forward, hinging
Strength
3 SETS*
6 Deadlifts @30X1
*Build up to or beyond workout weight.
Superset each set with 10/10 Supported DB Bent Over Row.
-Rest as Needed b/t Sets
Remember Reading Tempo
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Workout
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Unbroken Deadlifts
*Complete 8 Toes to Bar after each full set. If can not complete set of DL unbroken or drops bar mid-set must start
that set over. No additional penalty