AC Met Con Warm Up
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 12 Step-Ups + Max Groiners
MIN 3 – :45 Push-Up to Pike
MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows
BENCHMARK WORKOUT
“STRAIGHT 100.”
FOR TIME
25 Cal Row
20 Wall Balls
20 Box Jumps
25 Cal Row
30 Wall Balls
30 Box Jumps
25 Cal Row
50 Wall Balls
50 Box Jumps
25 Cal Row
Post Workout Strength
3 SETS
:30 Hollow Body Hold
8/8 Box Piked Around the World Steps
:30 Wall or Free Standing HS Hold