AC Met Con
Warm Up
200m Run
Into
2 ROUNDS
10 BB Good Mornings
10 Hollow Rocks
:10 Bar Hang
Into
2 ROUNDS
8 BB RDL
8 BB Bent Over Row
8 Scap Pull-Ups
Skill
EMOM x 10 MINUTES
MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 – 5 Tempo Deadlift (21X1)**
*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to
work strict skill
**Building to or above workout weight
BENCHMARK WORKOUT
“RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift
400m Run