19719076-38AE-4FB5-92F2-A278E911DD93

Lunes 14 Junio

AC Strength & Conditioning

Warm Up
2 ROUNDS
100ft Side Shuffle (50ft down/back)
30 Crossbody Mountain Climbers
15 Shoulder Taps
Into
2 ROUNDS
7/7 SA KB Suitcase Deadlifts
10 KB Around the Worlds
5 Tempo Push-Ups (2121)
Into
2 ROUNDS
100m Run
6 Tempo Push-Ups (2121)
:20 Single Arm KB Suitcase Hold*
*R1 complete on Right Side, R2 complete on Left Side.

Skill
3 SETS*
12 DB Front Raises (Athlete Choice)
12 DB Lateral Raises
12 DB Reverse Flyes
-Rest 1:30 b/t Sets-
*Sets are meant to be light and unbroken. Break as needed b/t
movements.

Workout
EVERY 2:30 FOR 5 SETS*
200m Run
15 Strict Dips**
Max DBL KB Suitcase Hold  in time remaining
-Rest :30 b/t Sets-
*Run & Dips must be completed within 1:30.
**Athletes can use Bench, Box or Rings.

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