AC Strength & Conditioning
Warm Up
TABATA (8 ROUNDS, :20 WORK // :10 REST)
MOVT 1 – Cardio
MOVT 2 – Air Squats*
*Every other round, perform Up-Downs
2 ROUNDS
10 Med. Ball Front Squats
5/5 Moose Antlers
10 Med. Ball Push Press to Target
5/5 Bodyweight Split Squats
10 Burpees w/tall jump
Skill
3 SETS*
8/8 Front Rack Split Squats
10-12 Barbell Hip Thrusts
*Start Light and work to a Moderate weight. Use same barbell for both movements.
BENCHMARK WORKOUT
«THIGHNEL RICHIE»
ON A 12:00 RUNNING CLOCK
5 ROUNDS
10 Burpees to a Target*
20 Wall Balls
then
Max Cal Cardio with remaining time
*Ideally, 6″» above standing reach.