AC Strength & Conditioning
Warm Up
200m Group Jog
2 ROUNDS
5 Cat/Cows
5 Push-Up to Down Dog
5 Toe Touch + Air Squat*
1 ROUND
10 Plate Ground to Overhead
5/5 Plate Around the Worlds
:30/:30 Single Arm Overhead Plate Hold
1 ROUND
10 Up-Downs to Plate
5/5 Plate Around the Worlds
:30 DBL Arm Overhead Plate Hold
*Feet in a squat stance and keep legs as straight as possible as you reach down to touch the toes. Stand back up into
extension, then perform an air squat. This is one rep.
Skill
5 SETS
2 Strict Press
+
3 Push Press
BENCHMARK WORKOUT
«INFINITY LOOP»
4 ROUNDS FOR TIME
10 Push Press
10 Up-Downs
-2:00 Rest
3 ROUNDS FOR TIME
10 Push Press
10 Burpees
-2:00 Rest
2 ROUNDS FOR TIME
10 Push Press
10 Bar Facing Burpees