AC Strength & Conditioning
Warm Up
3 ROUNDS
1:00 Row
5 Scap Push-Ups + 5 Push-Ups 10 Scap Pull-Ups*
:30 Tuck Hold**
*R2: 10 Small Kip Swings. R3: 7-10 Dynamic Kip Swings
**R2: 10 Tuck-Ups. R3: 7-10 Kipping Knees to Chest
Skill
4×7
Tempo Bench Press (21X1)*
*Keep weight Moderate.
Workout
5 ROUNDS FOR TIME
25/20 Cal Row
20 Toes to Bar