AC Met Con
Warm Up
EMOM x 5 MINUTES*
MIN 1 – :30 Arms Only + :30 Arms + Body
MIN 2 – :30 Half Slide Rowing + :30 Full Slide Rowing
MIN 3 – Full Slide Rowing @ 20-24 SPM
MIN 4 – Full Slide Rowing @ 22-26 SPM
MIN 5 – Full Slide Rowing @ 24-28 SPM
*This is meant to be 5:00 continuous rowing to work positions and then to figure out spm for the workout!
2 ROUNDS
10 Alt. Groiners
10 WB Thruster
:10 Dead Hang
10 Ring Rows
HERO WORKOUT
“HILDY”
FOR TIME*
100/80 Cal Row
75 Thrusters
50 Pull-Ups
75 Wall Balls
100/80 Cal Row
*If you have a 20/14lb weight vest wear it.