AC Strength & Conditioning
Warm Up
1 ROUND
8 Step-Ups
8 Barbell Good Mornings
8 Deadlifts from Hip to Above the Knee
8 Crossbody Mountain Climbers
Into
1 ROUND
8 Low Box Jumps
8 Single DB RDL (DB held with both hands)
8 Deadlifts from Hip to Below the Knee
8 Glute Bridge
Into
1 ROUND
8 Higher Box Jumps
8 DBL DB RDL
8 Deadlifts
8 Tuck Ups
Skill
3 SETS
10/10 Single Arm Single Leg DB RDL
12-15 Barbell Hip Thrusts*
-Rest As Needed b/t Sets-
*Keep weight Moderate.
Workout
FOR TIME
5 Deadlifts
10 Box Jumps
15 DB Deficit Push-Up*
10 Deadlifts
20 Box Jumps
30 Hand Release Push-Ups
15 Deadlifts
30 Box Jumps
45 Push-Ups
*Ring Push-Up Optional.