AC Strength & Conditioning
Warm Up
8 SETS (:20 ON/ :10 OFF)
Cal Cardio*
*Get incrementally faster each set!
2-3 ROUNDS (Time Permitting)
12 Alt. Curtsey Lunges
10 Up-Downs + Shoulder Taps
8 Tempo Banded Good Mornings (3121)
8 Slow Deadbugs
6 Cat/Cows
Skill
2×6 (3121)
2×6 (2111)
1×6 (1111)
Tempo Deadlift*
*First 2×6 Mod / Second 2×6 Mod+ / 1×6 Mod-Heavy
Remember Tempo:
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Workout
AMRAP x 14 MINUTES
4-6-8-10…and so on
Deadlift
Up-Downs Over Bar
Alt. Lunges
*Complete 8/6 Cal Cardio after each full round.