AC Strength & Conditioning
Warm Up
1 ROUND
1:00 EZ Cardio
10 Plate Deadlifts
10 DB Bent Over Rows
:30 Forearm Plank
1 ROUND
1:00 Moderate Cardio
8 Plate Ground to OH
16 Alt. Shoulder Taps
:30 Push-Up Plank
1 ROUND
15/12 Cal Cardio (1:00 CAP)
8 G2Oh
10 Alt. No Push-Up Renegade Rows
:30 Reverse Plank*
*Similar to a crab walk position, face up with feet planted on the ground. The wrists will be directly under the shoulders with fingers towards the heels. Drive through the feet, squeeze the glutes and drive the hips up.
Skill
3 SETS
10/10 SA DB Upright Row
15 DB Pullovers
20 Alt. Single DB Deadbugs
Workout
EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Cardio
MIN 2 – :45 Max No Push-Up Renegade Rows *
MIN 3 – :45 Plank Hold (Athlete Choice)**
MIN 4 – :45 Max G2OH
MIN 5 – Rest
*1 Rep = Row L + Row R
**Plank Hold Options :Elbow Plank-Tall Plank-Side (Star) Plank-Reverse Plank