AC Strength & Conditioning
Warm Up
AMRAP x 5 MINUTES
100m Run
10 Good Mornings
5 Scap Pull-Ups + 5 Kip Swings
10 Tuck-Ups
10 Walking Lunges
Into…
2 ROUNDS
:20 Glute Bridge-Ups
:20 V-Ups
:20 Barbell Deadlifts
Skill
EXTENDED WARM-UP
2 SETS
10 Deadlifts*
8 Hollow Rocks
6 Kipping Knee Raises
*Set 1 = Moderate
Set 2 = Moderate+
-Rest as Needed b/t Sets-
Benchmark Workout “PYRAMID SCHEME”
FOR TIME
200m Run
20 Deadlift
20 Toes to Bar
400m Run
40 Push-Ups
40 Alt. Walking Lunges
800m Run
40 Alt. Walking Lunges
40 Push-Ups
400m Run
20 Toes to Bar
20 Deadlifts
200m Run