AC Met Con
Warm Up
1 ROUND CHIPPER STYLE
10/8 Cal Row
10 Groiners
10 Sit-Ups
10 Cossack Squats
10/8 Cal Bike
8 KB Deadlift
8 Air Squats
8 Russian KB Swings
Skill
ON A 20:00 RUNNING CLOCK
Build to a Heavy 1-Rep Back Squat
Workout
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 25 Sit-Ups
MIN 3 – Max Russian KB Swing