AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES*
10 Sumo Stance Good Morning
10 KB Deadlifts
10 Air Squats
10 Sit-ups
*At the 3:00 Mark switch to..
5 Barbell Sumo Deadlifts
5 Russian KB Swings
5 Goblet Squats
5 Tuck-ups
Skill
2×3 (3131)
2×3 (2121)
1×3 (1111)
Tempo Deadlift*
*First 2×3 Mod / Second 2×3 Mod+ / 1×3 Mod-Heavy
Remember Reading Tempo
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Workout
1.) AMRAP x 6 MINUTES
6 Sumo Deadlifts
8 Russian KB Swing
10 KB Goblet Squats
12 Tuck-Ups
-Rest 1:00 b/t Part 1 & Part 2-
2.) 6 ROUNDS FOR TIME
3 Sumo Deadlifts
4 Russian KB Swing
5 KB Goblet Squats
6 Tuck-Ups