AC Strength & Conditioning
Warm Up
EMOM x 9 MINUTES
MIN 1 – :45 Bike
MIN 2 – 5 Push Up to Pike + Max Plank Shoulder Taps
MIN 3 – 5 Jumping Squats + Max Alternating Groiners
Strength
3 SETS*
10 Barbell Z-Press
10-15 Bodyweight Heel Elevated Narrow Stance Squats**
-Rest 1:30 b/t Sets-
*Build to Light Weight.
**Option to use weight in goblet position.
NCFIT BENCHMARK WORKOUT
“REDLINE”
3 SETS
15-10-5
Front Squats
Cal Bike
-Rest 1:30 b/t Sets-
*Cal Option: 12-8-4