AC Strength & Conditioning
Warm Up
2 ROUNDS
:40 Arms Only Rowing*
10 Scap Push-ups
10 Deadbugs
5 Up-Downs
Into
1-2 ROUNDS (Time Dependant)
:40 Full Body Rowing
5-7 Push-Up + Down Dog
10 Tuck-Ups
5 Burpees
*R2 Complete Arm + Body Rowing.
Skill
7-5-3
Tempo Bench Press (1111)*
*Build to a Light-Moderate weight.
Workout
EVERY 3:00 x 5 SETS
15/12 Cal Row
20 Tuck-Ups
Max Burpees in Time Remaining
-Rest 1:00 b/t Sets-