AC Strength & Conditioning
Warm Up
EMOM x 6 MINUTES
MIN 1 – 100m Run + Max Plate Ground To Overhead
MIN 2 – 150m/125m Row + Max Cossack Squats
MIN 3 – 8/6 Cal Cardio + Max Alternating Lunges
Skill
3 SETS
5/5 Plate Around the World
:45/:45 Single Arm Plate Waiter Carry
20 Banded Lat Push Downs
BENCHMARK WORKOUT
«CARDIO H-E-DOUBLE HOCKEY STICKS»
FOR TIME
50 Plate Overhead Alt. Lunges
1000m Row
50 Plate Bear Hug Alt. Lunges
800m Run
50 Plate Overhead Alt. Lunges
50/40 Cal Bike
50 Plate Bear Hug Alt. Lunges