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Martes 26 Abril

AC Strength & Conditioning

Warm Up
GENERAL WARM-UP:
AMRAP x 3 MINUTES
:30 Row
10 Alt. Lunges*
30 Crossbody Mountain Climbers
*Option for Jumping Lunges
Into…
SPECIFIC WARM-UP:
2 ROUNDS (PRE PULL-UP PREP)
:10 Dead Hang + :10 Active Hang
:10 Hollow Hold + :10 Superman Arch Hold
5 Pause Kip Swings*
10 Tuck-Ups
*Pause for :01 in the Hollow position +:01 in the Superman Arch position. Every time the feet come in front for the Hollow position, that is 1 rep.

Skill
EMOM x 10 MINUTES
MIN 1 – :30 Choose Pulling Option… / :20 Hollow Hold
MIN 2 – :50 EZ Bike/ Row/ Ski
Option 1…
5 Unbroken Kipping Pull-Ups
or
Option 2…
2 Kipping Pull-Ups
+
3 Chest To Bar Pull-Ups

Workout
FOR TIME
1000/800m Row
30 Alt. V-Ups*
40 DB Suitcase Lunges
50 Chest to Bar Pull-Ups
40 DB Suitcase Lunges
30 Alt. V-Ups*
1000/800m Row
*1 Rep= R+L.

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