AC Strength & Conditioning
Warm Up
3 ROUNDS
10 Jumping Jacks
10 PVC Pass Thrus
10 Lunges
Into
2 ROUNDS
10 Slow Dead Bugs
10 Step Ups
5 Single DB Press
5 Single DB Push Press
Skill
Push Press*
3×5 @ 75%
1×5 @ 85%
1×5 @ 85-90%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.
Workout
AMRAP x 13 MINUTES
7 Push Press
14 Single DB Step-Ups *
21 V-Ups
*Hold DB Any Way Above Waist.