AC Strength & Conditioning
Warm Up
1:00 Row (:30 EZ :30 Mod)
3 SETS
12 Alt Groiners
10 Alt Lunges
8 Alt Glute Bridge-Ups (Double Leg
Bridge-Up, Single Leg Lowering)
6 Single DB Sumo Romanian Deadlift
1:00 Row (:30 Mod :30 Mod/Hard)
Strength
3 SETS
10 Barbell RDL*
12 Alt. Back Rack Reverse Lunges
24 Bodyweight Glute Bridge-Ups
*Keep weight Moderate.
Workout
AMRAP x 13 MINUTES
300/250m Row
6 DB Alt. Suitcase Lunges*
12 DB Sumo Deadlifts
6 DB Alt. Front Rack Lunges*
*6 total reps for each lunge movement