AC Strength & Conditioning
Warm Up
2 ROUNDS
10 Alt Groiners + Torso Twist
10 Bootstrappers
10 Plank to Pike
Into
AMRAP x 5 MINUTES
8 Up-Down Mountain Climbers*
10 Single Arm DB Strict Press + :10 OH Hold/Arm
12 DB Goblet Squats
*After 1st Round switch to Burpees
BASELINE WORKOUT
“BASELINE II”
I. ON A 12:00 RUNNING CLOCK
Build to a Heavy 3-Rep Front Squat
Immediately into
ON A 12:00 RUNNING CLOCK
Build to a Heavy 3-Rep Strict Press
II. AMRAP x 3 MINUTES
Max Burpees