AC Strength & Conditioning
Warm Up
2 ROUNDS
5/5 Ankle Circles*
10 Good Mornings (option for 5/5 Single Leg Good Mornings)
10 Burpee Tuck Jumps
:30 Tall Single-Unders
*Keep the toes on the ground and roll the ankle/foot 5 circles in one direction, then reverse.
2 ROUNDS
5/5 Single Leg RDL
10 Alt. Box Step-Overs**
10 Above the Knee Deadlifts
:30 Double-Under Practice
**Perform 10 Box Jump Overs in the 2nd round.
Skill
2×6 (3131)
2×6 (2121)
1×6 (1111)
Tempo Deadlift*
*First 2×6 Light-Mod / Second 2×6 Mod /1×6 Mod+.
BENCHMARK WORKOUT
«SHAKEN NOT STIRRED»
EVERY 3:00 x 5 SETS
50 Double Unders
15 Box Jump Overs *
8 Deadlifts
-Rest with Remaining Time-
*Increase Box Jump Reps by 2 each set (15-17-19-21-23).