AC Strength & Conditioning
Warm Up
1 ROUND
:30 Row at EZ pace
20 Alt. Plank Shoulder Taps
:10 Dead hang from the Pull-Up bar
Into…
1 ROUND
:30 Row at a moderate pace
10 Alt. Quad Bird Dogs
:10 Active hang from the Pull-Up bar
Into…
1 ROUND
:30 Row at a fast pace
:30 Wall Sit
10 Scap Pull-Ups
Skill
3 SETS FOR QUALITY
1:30 EZ Row
8-12 Banded Strict Pull-Ups*
*Option for Strict Pull-Up w/o Band
-Rest 1:30 b/t Sets-
Benchmark Workout «HANG ON»
EMOM x 20 MINUTES
MIN 1 & 2 – Max Cal Row
MIN 3 – :45 Bar Hang
MIN 4 – :45 Weighted Wall Sit*
MIN 5 – :45 Max Ring Rows or Strict Pull-Ups
*Hold DB in Gun Hold Position (Athlete Choice, Light – Moderate)