AC Strength & Conditioning
Warm Up
ON A 5:00 RUNNING CLOCK
200m Run
10 Bootstrappers
8/8 Elbow Punches
6 Lunge + Twist
10 Up-Downs
8 KB Deadlift
6 KB Russian Swings
Skill
ON A 20:00 RUNNING CLOCK
Build to a 10-Rep Heavy Front Squat
Workout
3 ROUNDS FOR TIME
400m Run
30 Walking Lunges
30 Up-Downs
30 Russian KB Swing