AC Strength & Conditioning
Warm Up
AMRAP x 3 MINUTES
6 Alternating 90/90 Seated Hip Rotations
8 Up Downs
10 Scap Push Ups
Into…
3 SETS
10 Air Squats
8 Plank Shoulder Taps
6 Push Ups to Downward Dog
Skill
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Front Squat
Workout
3 SETS
AMRAP x 4 MINUTES*
8 Thrusters
8 DB No Push-Up Alt. Renegade Rows
-Rest :30 b/t Sets-
*Pick Up Where You Left Off