AC Strength & Conditioning
Warm Up
2 ROUNDS
1:00 Cardio Choice
5 Air Squats + 5 Narrow Stance Squats
5 Push-Up to Down Dog
Into…
2 ROUNDS
5 Jumping Air Squats
5/5 Moose Antlers
5 Scap Pull-Ups + 5 Kip Swings
Skill
3 SETS*
6 Reps of 1+1/2 Strict Press**
Immediately Into…
8-12 DB Goblet Heel Elevated Narrow Stance Squats.
*Start Light and Build to a Moderate Weight.
**1 Rep = Press to OH + Descend to Forehead Height + Press to OH + Return to Shoulders
Workout
3 SETS*
AMRAP x 3 MINUTES
6 Thruster
9 Pull-Ups
– Rest 1:00 b/t Sets –
*Start from the top at each set.