AC Strength & Conditioning
WARM-UP
3 SETS
:30 Row (EZ > Mod > Hard)
4 Groiner + Thoracic Twist (per side)
8 Lunge + Lunge + Squat
10 Wall Ball Front Squats*
:20 Kneeling Ankle Stretch/leg**
*Set 1 = WB Front Squat, Set 2 = WB Push
Press to Target, Set 3 = Wall Ball
Skill
4×5
Tempo Back Squats (21X1)*
*Keep weight Moderate.
BENCHMARK WORKOUT
«TRIDENT»
AMRAP x 4 MINUTES
Max Wall Balls
-Rest 1:00-
AMRAP x 4 MINUTES
Max Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
Max Wall Balls