AC Met Con
Warm Up
IN 8:00 GET AS FAR AS YOU CAN
200m Run
25’ Of the Following
High Knees
Butt Kickers
Skip for Height
High Kicks
200m Run
1-2 SETS
8 Scap Pull-Ups
8 Small Kip Swings
8 Banded Pull Aparts
1-2 SETS
8 Big Kip Swings
8 Banded Pull Downs
8/8 SA Ring Rows
Skill
ON A 10:00 RUNNING CLOCK
Practice Kipping Pull-Ups*
*Drilling Options…
Beginner: Kipping Swings
Intermediate: Kipping Pull-Ups w/ Pause @ the top
Advanced: Butterfly
BENCHMARK WORKOUT
“NICOLE”
AMRAP x 20 MINUTES
400m Run
Max Unbroken Pull-Ups*
*Must perform a max set of unbroken Pull-Ups. Unbroken means resting in any other position than a hang.
NOTE — Option to perform with Strict Pull-Ups.