AC Strength & Conditioning
Warm Up
AMRAP x 6 MINUTES
200m Run
20 Alt. Shoulder Taps
5 Scap Push-Ups
10 Ring Rows
5 Scap Pull-ups
Strength
3 SETS
12 Narrow Grip DB Floor Press*
-Rest 1:00-
12 Supinated Ring Rows**
-Rest 2:00 b/t Sets-
*Start Moderate and Build to Heavy
**Feet Elevated Optional
Workout
4 SETS
ON A 4:00 RUNNING CLOCK
200m Run
15 Hand Release Push-Ups
200m Run
10 Toes to Bar*
-Rest Remainder of Time-
*Increase by 2 Reps Each Set
Set 1: 10
Set 2: 12
Set 3: 14
Set 4: 16