AC Strength & Conditioning
Warm Up
2 ROUNDS
1:00 Row (Legs + Hips only)
15 Straight Arm Banded Pull Downs
:20 Dead Bar Hang
5 SLOW Tuck-Ups
1 ROUND
1:00 Row (Half Slide Forward; Keep heels planted)
10 Scap Pull-Ups
10 Ring Rows
5 V-Ups
Skill
3 SETS
3-5 Strict Toes to Bar or 5-7 Strict Toes to Something
12-15 DB Pull-Overs*
*Keep weight Moderate.
Workout
FOR TIME*
150/120 Cal Row
*Every 1:30, including 0:00, complete one of the below options:
Option 1: 4 Pull-Ups + 4 Toes to Bar
Option 2: 5 Pull-Ups + 5 Toes to Bar
Option 3: 6 Pull-Ups + 6 Toes to Bar