AC Strength & Conditioning
Warm Up
AMRAP x 8 MINUTES
1:00 Row
10 Slow DB Goblet Squats
6/6 SA DB Russian Swings
20 Mountain Climbers
6/6 Walking Elbow to Instep
Skill
Back Squat*
1×5 @ 75%
1×5 @ 80%
3×5 @ 85%
*Base percentages off 5-Rep Heavy.
Workout
EVERY 2:30 x 6 SETS
10 Back Squats
250/200m Row