AC Strength & Conditioning
Warm Up
1 ROUND
200m Run
10 DB Strict Press
8 DB Bent Over Rows
4 Inch Worms + Shoulder Taps
1 ROUND
100m Run
10 DB Push Press
5/5 Single Arm Ring Rows
6 Push-Up to Pike
1 ROUND (Time Permitting)
50m Run
5/5 Half Kneeling DB Strict Press
8 Ring Rows
6 Push-Ups
Skill
2-3 SETS*
10 Half Kneeling DB/KB Arnold Press
:30 SA Half Kneeling Overhead Hold
10 Supported DB/KB BOR
*Complete all reps on one arm and then complete all reps on the other arm with minimal rest b/t switching sides.
BENCHMARK WORKOUT
«THE DROP OFF»
AMRAP x 10 MINUTES
200 Run
12 Ring Rows
10 DB Push Press
8 Push-Ups
-1:00 Rest
AMRAP x 8 MINUTES
100m Run
10 Ring Row
8 DB Push Press
6 Push-Ups
-1:00 Rest
AMRAP x 6 MINUTES
50m Run
8 Ring Row
6 DB Push Press
4 Push-Ups