AC Strength & Conditioning
Warm Up
PROGRESSIVE SETS (7:00 Max)
1 SET
:30 Jumping Jacks
10 Leg Swings
10 Straight Leg Sit Ups
1 SET
:30 Single Unders
10 Top Half Barbell Deadlifts
10 V-Ups
1 SET
:30 Big Jump Singles
10 Barbell Good Mornings
10 Butterfly Sit Ups
Skill
ON A 20:00 RUNNING CLOCK
Build to a Heavy 3-Rep Deadlift
Workout
FOR TIME
50-40-30-20-10
Double Unders
10-20-30-40-50
Sit-Ups
6-6-6-6-6
Deadlifts (80% of 3-Rep Deadlift)