AC Strength & Conditioning
Warm Up
AMRAP x 5 MINUTES
4 KB Deadlift
8 Russian KBS
12 Tuck-Ups
14 Alt Lunges
Skill
EMOM x 12 MINUTES
MIN 1 – :45 Alt. KB Goblet Curtsey Squats
MIN 2 – :45 SA KB Front Rack Hold*
MIN 3 – :45 Single KB Windshield Wipers
*Switch sides each round.
Workout
6 SETS*
MOVT 1 – Russian KB Swings
MOVT 2 – Up-Downs
MOVT 3 – Sit-Ups
-No Additional Rest b/t Sets-
*1 SET = MOVT 1, 2, & 3
SET 1 & 2 – :30 ON/ :30 OFF
SET 3 & 4 – :40 ON/ :20 OFF
SET 5 & 6 – :50 ON/ :10 OFF