AC STRENGTH & CONDITIONING
Warm Up
EMOM x 8 MINUTES (:45 WORK / :15 REST)
MIN 1 – Max Reps of Wall Ball Squats
MIN 2 – Max Reps of Wall Ball Push Press
MIN 3 – Max Reps of 5 Scap Push-ups + 1 Push-ups
MIN 4 – :15 Active Hang into Max Alt. V-ups
REPEAT!
Skill
Back Squat*
1×5 @ 70%
1×5 @ 75%
3×5 @ 80%
*Base percentages off 5-Rep Heavy.
Workout
AMRAP x 12 MINUTES
4-6-8-10 and so on…
Wall Balls
Hand Release Push-Ups
Toes to Bar