AC Strength & Conditioning
Warm Up
1 ROUND
6 Up-Downs w/Alt. Shoulder Taps*
8 Alt. Step-Overs
10 Alt. Deadbugs**
12 DBL DB Glute Bridge Floor Press
*When in the Tall Plank position, perform 2 Alt. Shoulder Taps (right hand to left shoulder + left hand to right shoulder).
**Try to get the thumb to the ground behind you, while keeping the ribs down.
1 ROUND
6 DB Burpees (without Deadlift – place hands on DB handles)
8 1/2 Box Jumps*
10 Tuck-Ups
12 DB Strict Press
*Jump and land in a quarter squat, then step down. Don’t stand into full extension when on the box … this will prep us for the Box Jump Overs coming up in the next round.
1 ROUND
6 DB Burpees (w/Deadlift)
8 Box Jump Overs
10 V-Ups
12 DBL DB Snatches
Skill
ON A 20:00 RUNNING CLOCK
Build to a Heavy 3-Rep Bench Press
Workout
AMRAP x 13 MINUTES
6 DB Devils Press
12 Box Jump Overs
6 DB Devils Press
18 Alt. V-Ups