AC Strength & Conditioning
5/5 Tall Plank Shoulder/Wrist Circles*
10 Alt. Bird Dogs
5/5 Moose Antlers
*In a tall plank position, pull the shoulders down and back and move the wrists in 5 circles clockwise + 5 circles
counterclockwise. Think about shifting to the left, then leaning forward with the shoulders coming in front of the hands, lean to the right, then back to center.
Keep both hands on the ground to stretch the wrists.
EMOM x 6 MINUTES
MIN 1 – :40 Bike
MIN 2 – :40 Alt. Step-Overs*
MIN 3 – :40 Empty Barbell Strict Press w/:02 overhead
*2nd Round – :40 ½ Box Jumps (land in a quarter squat and immediately step down; don’t stand tall on top of the box)
*First 2×6 Mod+ / Second 2×6 Mod-Heavy / 1×6 Heavy.
EVERY 3:00 x 5 SETS
10 Push Press
20 Box Jump Overs
-No Additional Rest b/t Sets