AC Strength & Conditioning
Warm Up
2 ROUNDS
6 Alt. 90-90 Hip Rotations
:30 Wall Sit
6 Scap Pull-Ups
:30 Bottom of Squat Hold
6 Alt. Reverse Lunges
2 ROUNDS
100m Run
:15/:15 Single Leg Balance
10 Alt. Deadbugs
10 Alt. Bird Dogs
Skill
3 SETS
5 Back Rack Lunge-Lunge-Squat*
5/5 Single Leg RDL (No Weight)
10 Tuck-Ups
-Rest 1:00 b/t Sets-
*Start Light and Build to a Moderate Weight
BENCHMARK WORKOUT
«GO GET ‘EM, TIGER»
4 SETS
ON A 3:00 RUNNING CLOCK
6 Back Squats
10 Toes to Bar
Max Wall Balls in Remaining Time
-Rest 1:00 b/t Sets