AC Strength & Conditioning
Warm Up
AMRAP x 4 MINUTES
6/4 Cal Cardio
10 Calf Raises
20 Single Unders
10 Hollow Rocks
AMRAP x 4 MINUTES
6/4 Cal Cardio
10 Leg Swings
20 Big Jump Single Unders or Double Unders
10 Kip Swings
Skill
2 SETS
10/10 Seated Single Leg Lifts + 10 Seated Double Leg Lifts +
5 Pause Kip Swings*
*Pause :01 in the Hollow & Arch Positions
2 SETS
5 Kipping Knee Raises +
5 Kipping Straight Leg Raises
Workout
EMOM x 20 MINUTES
MIN 1 & 2 – Max Cal Cardio
MIN 3 – 15 Toes to Bar
MIN 4 – 50 Double Unders
MIN 5 – Rest