AC Strength & Conditioning
Warm Up
EMOM x 6 MINUTES
MIN 1 – :45 Max Up Down Step Ups
MIN 2 – :45 Air Squat + Broad Jumps
MIN 3 – :45 Alternating Groiners
Skill
3 SETS*
8 Back Squats @ 21X1
-Rest :30-
15 Feet Elevated Glute Bridge-Ups + :30 Glute Bridge Hold
*Build to a weight heavier than last week – Moderate to Mod-Heavy. Use a plate to elevate feet for GBU.
– Rest as Needed b/t Sets –
Remember Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position
Workout
AMRAP x 15 MINUTES
21 Up-Downs
15 Box Jumps
9 Back Squats