AC Strength & Conditioning
Warm Up
AMRAP x 6 MINUTES*
100m Run
10 Scap Push-Ups
10 Lunges
25’ Bear Crawl
*At 3:00 adjust movements to:
100m Run
5 Push-Ups to Pike
10 KB Lunges
25’ Bear Crawl
Skill
1.) 10-8-6-4*
Bench Press
*Build to a Moderate-Heavy weight.
-Rest 2:00 b/t Part 1 & Part 2-
2.) Max Reps Bench Press
Workout
E2MOM x 16 MINUTES
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of 50′ Bear Crawl + 6 Hand Release Push-Ups + 10 DB Goblet Lunges *
*Complete 25′ bear crawl out and 25′ back. Pick up each AMRAP where you left off.