AC Strength & Conditioning
Warm Up
2 ROUNDS
100m Run
10 Alt. Samson Lunges
5 Bodyweight Good Mornings
2 ROUNDS
100m Run
10 Alternating Forward Lunges
5/5 SL RDL
1 ROUND
5 Inch Worms
10 Alt. Plank Rotations
Skill
3 SETS*
8/8 KB Goblet Curtsy Lunges
Immediately into
5/5 Single Leg KB RDL
*All sets light to moderate.
-Rest 1:30 b/t Sets-
Workout
FOR TIME
800m Run
16/16 KB Goblet Forward Lunges
50 Alt. KB Horn Taps
400m Run
14/14 KB Goblet Forward Lunges
50 Alt. KB Horn Taps
200m Run
12/12 KB Goblet Forward Lunges
50 Alt. KB Horn Taps