AC Strength & Conditioning
Warm up
2 ROUNDS
1:00 Bike
4 Bodyweight Kang Squats
8 Alt. Groiners w/Twist
12 Arm Haulers
16 Hollow Rocks
Into
2 ROUNDS
:45 Bike
10 Med. Ball Front Squats
5/5 Ankle Flexion
10 Med. Ball Push Press
5 Cat/Cows
Skill
ON AN 18:00 RUNNING CLOCK
Build to a 5-Rep Heavy Back Squat
Workout
«THIGHNEL RICHIE»
ON A 12:00 RUNNING CLOCK
5 ROUNDS
10 Burpees to a Target
20 Wall Balls
then
Max Cal Cardio with remaining time