AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES*
30 S Unders
12 Scap Push-ups
20 Alt. Shoulder Taps
:20 Push-up Plank
*At 3:30 switch to
30 S Unders
5 Push-ups
10/10 Single DB Bent Over Row
:20 Push-up Plank
Skill
6-6-6-6* Bench Press
*Build to a Moderate weight. After each set complete a Max Rep Set of Single DB Curls (Athlete Choice).
Workout
AMRAP x 8 MINUTES 100m Run
30 D. Unders
12 Push-Ups
30 D. Unders
6 No Push-Up Renegade Row *
-Rest 2:00-
AMRAP x 8 MINUTES
30 D. Unders
12 Push-Ups
30 D. Unders
6 No Push-Up Renegade Row *
1 Rep= 1 Row L + 1 Row R.