AC Strength & Conditioning
Warm Up
On a 6:00 RUNNING CLOCK
:30 Row (EZ)
20 Glute Bridge-Ups
15 Empty Barbell Good mornings
:30 Row (Mod)
20 Deadbugs
10/10 Staggered Good Mornings
Row in Remaining Time (Mod-Hard)
Skill
ON A 20:00 RUNNING CLOCK
Build to a 10-Rep Heavy Deadlift
Workout
FOR TIME
25 Deadlifts
50/40 Cal Row
25 Deadlifts