AC Strength & Conditioning
Warm Up
3 SETS (:40 ON/ :20 OFF) Cal Row (EZ Pace)
3 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Ring Rows MOVT 2 – Burpees
*1 Set = MOVT 1 + MOVT 2.
2 SETS (:40 ON/ :20 OFF)
Cal Row (Increasing Pace from MOD-HARD
Skill
2×6 (32X1)
2×6 (31X1)
1×6 (1111)
Tempo Bench Press*
*First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+.
Workout
AMRAP x 14 MINUTES
21/16 Cal Row
15 Ring Rows
9 Hand Release Push-Ups