AC Strength & Conditioning
WARM-UP
200m Run
AMRAP x 5 MINUTES
:30 Bar Hang
5 Up-Downs to a target
10/10 Single Arm Bent Over Rows
10 Push-Ups on knees or box
200m Run
Extended Warm Up
3 SETS
5-7 Tempo Push-Ups (2121)
10/10 Single Arm Ring Row
-Rest 1:00 b/t Sets-
Workout
EMOM x 9 MINUTES
MIN 1 – 15 Supinated Ring Rows
MIN 2 – 15 DB Deficit Push-Ups
MIN 3 – :45 Max Up-Downs to Target*
-Rest 1:00-
EMOM x 9 MINUTES
MIN 1 – 8-12 Strict Pull-Ups**
MIN 2 – 20 Single DB Floor Press (Athlete Choice, Heavy)
MIN 3 – :45 Max Up-Downs to Target*
*Target is 6 inches above standing reach.
Jump to touch target.
**Option to change grip as needed…supinated / wide / mixed / chin-up