AC Strength & Conditioning
Warm Up
3 SETS
10 Alt Lunges w/ Twist
8 Alt Deep Side Lunges
10 Jumping Air Squat*
8 Russian KB Swing
100m Run
*Controlled Squat down then light jump that extends the hips/knees with a soft landing in the ¼ Squat position.
Strength
3 SETS
6 Back Squats*
-Rest as Needed b/t Sets-
*Keep weight Light across all sets. This is a deload week. Superset each set with one of the following options:
10/10 Single Leg Box Squats
or
10-15 Narrow Stance Squats
Workout
AMRAP x 14 MINUTES
15 KB Swing
10 Back Squats
400m Run