AC Strength & Conditioning
100’ Slow Backwards Run
30 Anterior Tib Raises
30 Knees Over Toes Calf Raises**
*Back against a wall or post with feet together out in front of you. Pull the toes up towards the shin and lower back to the floor. The further away your feet are, the more challenging.
**Face the wall or post (can use it for balance if needed) and drive knees forward, over the toes. From here, lift the heels and perform calf raises while maintaining the forward knees.
:30 Jump Rope* 10/10 Lateral Lunges :30 Superman Hold
*Option to switch up the style of jumping. For example – :15/:15 Single Leg or :30 Backwards.
EMOM x 9 MINUTES
MIN 1 – 6/6 Barbell Front Rack Split Squats*
MIN 2 – :40 Single + Single + Double Under MIN 3 – 10-15 Seated DBL Leg Lifts
*Start Light and build to Moderate.
AMRAP x 15 MINUTES
75 Double Unders
50 Alt. V-Ups
25 Front Squats