AC Strength & Conditioning
Warm Up
2-3 ROUNDS
1:00 Row
5 Med. Ball Squat Cleans
10 Alt. Plank Med. Ball Rolls
Into
1 ROUND
10 Back Squats
:30 Bottom of Squat Hold (with or without weight)
5/5 Moose Antlers
1 ROUND
8 Back Squats
5 Cat/Cows
6 Alt. Scorpions
Skill
Back Squat*
3×5 @ 75%
1×5 @ 85%
1×5 @ 85-90%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.
BENCHMARK WORKOUT
«TRIDENT»
AMRAP x 4 MINUTES
Max Wall Balls
-Rest 1:00-
AMRAP x 4 MINUTES
Max Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
Max Wall Balls