AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES
40 Single Unders
10 Tuck-Ups
10 Kip Swings
10 Wall Ball Curls to Press
10 Wall Ball Front Squats
Workout
4 SETS
30 Double Unders
15 Wall Balls
8 Toes to Bar
-Rest :45 b/t Sets-
-Rest 2:00
4 SETS
8 Toes to Bar
15 Wall Balls
30 Double Unders
-Rest :45 b/t Sets-
*After the last set of part 1, you get an additional 1:15 rest for a total
of 2:00. At the 2:00 mark, start part 2.
Post Workout Strength
3 SETS
20 Alt. DB Hammer Curls
15 DB Skull Crushers
15 DB Lat Pull-Overs