AC Strength & Conditioning
Warm Up
EMOM x 8 MINUTES
MIN 1 – :45 Mod Pace Row
MIN 2 – 8 Scap Push Ups + Max Shoulder Taps
MIN 3 – 8 Up Downs + Max Mountain Climbers
MIN 4 – 8 Ring Rows + Max Scap Pull Ups
Skill
6-6-6-6*
Tempo Bench Press (32X1)
*Start Light and work to a Moderate weight.
Workout
4 SETS
AMRAP x 3 MINUTES*
3 Hand Release Push-Ups
4 Up-Downs
5 Ring Rows**
-Rest 1:00 b/t Sets-
*Pick up where you left off.
**Option to complete DB Upright Over
Rows (Athlete Choice, Heavy) or Strict Pull-Ups.