AC Strength & Conditioning
Warm Up
2 Sets
:45 Single Unders
8 Arm Haulers*
8 Scap Pull-Ups
8 Plate Upright Rows
:30 Tuck Hold
Into
2 Sets
:45 Single Unders/ Double Unders
8 Ring Rows
8 Tuck Ups
8 Plate Full Aparts
Skill
ON A 10:00 RUNNING CLOCK
Complete 3 Sets of Max Rep Strict Pull-Ups*
*Set ends on final rep or if athlete is resting at the bottom for more than :02.
Workout
AMRAP x 14 MINUTES
5 Pull-Ups*
60 DU
20 V-ups
*Every round increase Pull-Ups by 5 Reps…5-10-15-Etc