AC Strength & Conditioning
Warm Up
Group 200m Jog
Into
2 ROUNDS
:30 Single-Unders*
10 Arm Haulers
8 Cat/Cows
6 Bodyweight Good Mornings
2 ROUNDS
:30 Single-Unders*
10 Glute Bridge-Ups w/:03 pause at top
8 Alt. Thoracic Rotations
6 Empty Barbell Above the Knee Deadlifts
Skill
6-4-4-2*
Deadlift
*Build to a Heavy weight.
Workout
EVERY 1:30 x 7 SETS
8 Deadlifts
50 Double Unders*
-Rest the Remaining Time-