AC Strength & Conditioning
Warm Up
3 ROUNDS
30 Mountain Climbers
20 Alt. Piked Shoulder Taps
10 Alt. Bird Dogs
10 Air Squats
5 Tall Jumps
Skill
3-3-3-3
Thruster*
*Build to a Moderate weight. After each set complete 10 Scap Push-Ups + :30 Quad Hold.
HERO WORKOUT
«COE»
10 ROUNDS FOR TIME
10 Thrusters
10 Ring Push-Ups