AC Strength & Conditioning
Warm Up
2 ROUNDS
2:00 Cardio (increase pace in 2nd round)
10 KB Deadlifts
5/5 KB Around the Worlds*
10/10 Bent Over KB Rows
15 (Banded) Good Mornings
*In a standing position, rotate the KB around the body, passing it from hand to hand. 5 reps clockwise, then 5 reps
counterclockwise. Flex the abs to support the back while moving the weight around the body.
Skill
6-6-6*
Tempo Deadlift (1031)
*Start Light and build to Moderate weight.
Workout
6 ROUNDS FOR TIME
8 Deadlifts
16 KB Swing
25/20 Cal Cardio