AC Strength & Conditioning
Warm Up
AMRAP x 7 MINUTES
150/100 Row
5/5 Moose Antlers
5 Empty Barbell Cuban Presses
:30 Empty Barbell Front Rack Hold
Strength
3 SETS*
6 Reps of 1+1/2 Strict Press**
-Rest 2:00 b/t Sets-
*Start Moderate and Build to a Moderate-Heavy Weight. Superset each set with 10/10 Single Arm Upright Rows.
**1 Rep = Press to OH + Descend to Forehead Height + Press to OH + Return to Shoulders.
Workout
5 SETS*
ON A 3:30 RUNNING CLOCK
250/200 Row
10 Push Press
1:00 Barbell Front Rack Hold
*Every set must be completed by the 3:00 mark.
-Rest the Remainder of Time-