AC MET CON
Warm Up
2-3 SETS FOR QUALITY
:30 Single Unders
10 Scap Push-Ups
12 KB Plank Taps
5/5 SA Russian KB Swing
5/5 Alt. KB Arnold Press
50’ OH KB Walk*
*Switch arms at 25’.
Extended Warm Up
EMOM x 10 MINUTES
MIN 1 – :45 Shuttle Run (EZ)
MIN 2 – Handstand Option*
*Option 1: 3-5 Negative HSPU
Option 2: 1/1 Pike Walk**
Option 3: 7-10 Pike Push-Ups
Option 3: :30 HS Hold
**Pike Walk = feet on box, walk hands all the way around one way,
then back.
Workout
FOR TIME
100 Double Unders
Immediately Into
25-20-15-10-5
Handstand Push-Ups
10-20-30-40-50
Sit-Ups
Immediately Into
100 Double Unders