AC Strength & Conditioning
Warm Up
AMRAP x 8 MINUTES
100m Run
5 Scap Pull Ups + 5 Scap Retractions on Rings
5 Ring Rows
10 Banded Good Mornings
Strength
EMOM x 10 MINUTES
MIN 1 – 8 Deadlifts*
MIN 2 –
3 Bottom to Half Pull-Ups +
3 Top to Half Pull-Ups +
3 Strict Pull-Ups
*Build past workout weight
Benchmark Workout “DEADPULL”
EMOM x 16 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following:*
5 Deadlifts
5 Strict Pull-Ups
*Pick Up Where You Left Off.