AC Strength & Conditioning
Warm Up
2 SETS
10 Elbow Punches
14 Alt. BW Reverse Lunges
20 Alt. Pike Shoulder Taps
2 SETS
8 BB Strict Press
10 Alt Box Step-Ups*
12 Scap Pull-Ups
*On the 2nd Set, switch to 10 Box Jumps.
Skill
EMOM x 10 MINUTES
MIN 1 – 5 Push Press*
MIN 2 – :15 Active Hang + 5-7 Kip Swings**
*Build to and past workout weight.
**Athletes can come off between movements.
Workout
«DANNY»
AMRAP x 20 MINUTES
30 Box Jumps
20 Push Press
30 Pull-Ups