AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES*
10 Wall Ball Strict Press
12 Lunge + Twist
14 Jumping Jacks
*For 2nd round, switch to:
10 Wall Ball Thruster
12 Lunge + Lunge +Squat
25ft High Knees
For 3rd round, switch to:
10 Wall Ball Thruster
12 Cossack Squats
25ft Side Shuffle R
25ft Side Shuffle L
Skill
10-8-6-10-8-6*
Back Squat
*Build up to a Moderate weight. Weight should start and end heavier than last week.
Workout
AMRAP x 15 MINUTES
4 Back Squats *
8 Wall Balls
12 Lunges
200m Run
*Bar must come from floor.