AC Strength & Conditioning
Warm Up
1-2 ROUNDS (PRE-RUN PREP)
5/5 Leg Swings (forward + back)
:30 High Knees
5/5 Leg Swings (side + side)
:30 Butt Kickers
2 ROUNDS
200m Run
5/5 Single Arm DB Seated Strict Press
1:00 Row
5/5 Moose Antlers
Skill
3 SETS
8 Barbell Z-Press
Immediately into …
12 DB Floor Pull Overs*
*Option to use bench.
-Rest 1:30 b/t Sets-
Workout
EMOM x 16 MINUTES
MIN 1 – 200m Run
MIN 2 – 5 Strict Press + 10 Push Press
MIN 3 – Max Distance Row
MIN 4 – Rest