Ac Strength & Conditioning
Warm Up
2 ROUNDS
30 Single Unders
10 Scap Push-Ups
10 Tuck-Ups
:30 Row (EZ Pace)
Into
2 ROUNDS
30 Single Unders
10 Shoulder Taps
10 Scap Pull-Ups
:30 Row (MOD Pace)
Into
1 ROUND
30 Double Unders/Double Under Attempts
10 Push-Up to Pike
10 V-Ups
:30 Row (HARD Pace)
Skill
4×5
Tempo Bench Press (32X1)*
*Keep weight Moderate.
Workout
3 SETS FOR MAX REPS
1:00 – Double Unders
1:00 – Push-Ups*
1:00 – Toes to Bar
1:00 – Cal Row