AC Strength & Conditionin
Warm Up
AMRAP x 4 MINUTES
15 Plate Hops
10 Feet Elevated Glute Bridge-Ups
5 Good Mornings
2 ROUNDS
6 Alt. 90-90 Hip Rotations
:15/:15 Single Leg Balance*
6 Slam Ball Ground to Overhead
30 Single Unders**
*2nd Round: 5/5 Single Leg RDL
**2nd Round: 30 Double Unders (:30 Practice)
Strength
3 SETS
6 Reps of 1+1/2 Back Squats*
-Rest 2:00 b/t Sets-
*Start Moderate and Build to a Moderate-Heavy Weight. Superset each set with 15 Feet Elevated Slam Ball Glute Bridge-Ups
**1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand
Workout
AMRAP x 6 MINUTES
10 Plate Squats
12 Plate G2OH
32 Double Unders
-Rest 2:00-
AMRAP x 4 MINUTES
5 Plate Squats
6 Plate G2OH
16 Double Unders