AC Strength & Conditioning
Warm Up
1 ROUND (7:00 CAP)
20 Single Unders
10 SLOW Jefferson Curls
5/5 Staggered Stance Good Mornings :30 Hollow Hold
1 ROUND
20 High Jump Single Unders 10 Empty Bar Deadlifts
10 Good Mornings
10 Strict Knee Raises
1 ROUND
:30 Double Unders/ Double Under Attempts
10 Narrow Stance Good Mornings 10 Kipping Knees to Chest
Skill
4-4-2-2* Deadlift
*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.
BENCHMARK WORKOUT
«THORASSIC PARK»
5 ROUNDS FOR TIME
7 Deadlifts
15 Toes To Bar
60 Double Unders