AC Strength & Conditioning
Warm Up
AMRAP x 3 MINUTES
15 Row Strokes (Back/Arms Only)
10 Scap Pull Ups
5 Push Up to Downward Dog
AMRAP x 3 MINUTES
15 Row Strokes (Full Body)
10 Kipping Swings
5 Up Downs
Skill
3 SETS
10 DB Zottman Curls
15/15 Banded Pallof Press
20 Banded Alt. Deadbugs
-Rest as Needed b/t Sets-
Workout
FOR TIME
50 Up-Downs
500/400m Row
30 Toes to Bar
500/400m Row
20 Toes to Bar
500/400m Row
10 Toes to Bar
500/400m Row
50 Up-Downs