AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES
8/8 Single Arm Ring Rows
10 Ring or Bar Scap Pull-ups
:20 Bar Hang
:20 Tuck or Hollow Hold
10 Push-ups (Scap, Standard, & Hand Release)*
8 Kip Swings
*Switch variation after each round.
Skill
ON A 10:00 RUNNING CLOCK
Complete 3 Sets of Max Rep Strict Pull-Ups*
*Set ends on final rep or if athlete is
resting at the bottom for more than :02.
Workout
AMRAP x 7 MINUTES
10 Pull-Ups
10 Deficit Push-Ups*
20 Sit-Ups
-Rest 2:00-
AMRAP x 5 MINUTES
7 Pull-Ups
7 Deficit Push-Ups*
14 Sit-Ups
-Rest 2:00-
AMRAP x 3 MINUTES
5 Pull-Ups
5 Deficit Push-Ups*
10 Sit-Ups