AC Strength & Conditioning
Warm Up
RUNNING WARM-UP
50ft Toe Walks
50ft Heel Walks
50ft High Kicks
50ft Hurdler Walks
200m Jog
50ft High Knees
50ft Butt Kickers
50ft Side Shuffle (Down/ Back)
50ft Walking Lunge + Twists
300m Run
PULL-UP SPECIFIC WARM-UP
2-3 ROUNDS
10 Hollow Rocks
10 Superman Rocks
8 Slow Ring Rows w/ :01 pause at top
8 Scap Pull-Ups
Skill
3 SETS
5-7 Standing Banded Hollow / Arches
Then into…
4 SETS*
2 Kip Swings
+
2 Bigger Kip Swings
+
3-5 Kipping Pull-Ups
*Athletes can come off the bar b/t Kip Swings and Pull-Ups.
Workout
5 SETS*
300m Run
15 Pull-Ups
-Rest 1:00 b/t Sets-
*The goal is to have each Set within :05-:07 of one another.