AC Strength & Conditioning
Warm Up
2 ROUNDS
1:00 Cal Row (EZ-MOD PACE)
10 Lunges
6/6 Single Arm Ring Rows*
10 Good Mornings
Into
1 ROUND
:40 Cal Row (FAST PACE)
12 Alt. Box Step-Ups
10 Ring Rows
:40 Plank Hold
*Round 2 complete Single Ring Ring Rows. Both hands will be placed, facing down, on a single ring and the athlete will complete a Ring Row.
Skill
3 SETS
12 DB Supinated Bent Over Rows
15-20 Banded Chest Flyes
1:00 Plank Hold
Workout
AMRAP x 16 MINUTES
20 Lateral Box Step-Overs
20 Ring Rows
25/20 Cal Row