AC Strength & Conditioning
Warm Up
4 SETS (30 ON / 05 OFF)*
MOVT 1 – KB Deadlifts**
MOVT 2 – Single Unders
MOVT 3 – Shoulder Taps
* 1 SET equals all 3 MOVT
** Sets 3/4 Russian KB Swings
Skill
4 SETS FOR QUALITY
8 Broad Jumps
12 Alt. Lateral Box Step-Overs
:45 Double Under Practice
-1:00 Rest b/t Sets-
Workout
5 SETS FOR MAX REPS
1:00 – KB Swings
-Rest :20-
1:00 – Double Unders
-Rest :20-
1:00 – Up-Downs
-Rest :20-