AC Strength & Conditioning
Warm Up
ON A 6:00 RUNNING CLOCK PERFORM 3 SETS OF:
25 Single Unders
10 Fast Squats (Air Squats – DB Goblet
Squats – DBL DB Front Squats)*
10 Groiners
:30 Wall Sit
20 Calf Raises
*R1: Air Squats, R2: DB Goblet Squats, R3:DBL DB Front Squats
Skill
ON A 20:00 RUNNING CLOCK
Build to a 10-Rep Heavy Front Squat
Workout
FOR TIME
15-10-5*
Front Squats
Back Squat
*After each round complete 75 Double Unders. The workout ends with 75 DU.