AC Strength & Conditioning
Warm Up
4 ROUNDS
12 Band Pull-Aparts
10 Ring Face Pulls
:30 Single Unders
:30 Back Single Unders
10 Plate Curl + Around the World
Skill
3 SETS*
10 DB Front Raises
10 DB Bent Over Reverse Flyes
10 DB Lateral Raises
*Can use different DB’s for each movement. Keep rest between
movements very minimal.
Workout
4 ROUNDS FOR MAX REPS
1:00 – G2OH
1:00 – DB Renegade Rows
1:00 – Double Unders
1:00 – Rest