AC Strength & Conditioning
Warm Up
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – 100M Run
MIN 2 – Standing Hamstring Kicks
MIN 3 – Inchworm Push-Ups
MIN 4 – 100m Run
MIN 5 – Lunge + Lunge + Air Squat
MIN 6 – Scap Pull-Ups
Extended Warm-Up
3 SETS
8-12 Banded Strict Pull-Ups*
10-15 Banded Good Mornings
-Rest 1:30 b/t Sets-
*Try to add a few quality reps and/or use a different band than last week.
Workout
4 SETS
ON A 3:30 RUNNING CLOCK
200m Run
10 Deadlifts
15 Pull-Ups
– Rest Remainder of Time –