AC Met Con
Warm Up
AMRAP x 8 MINUTES
10/8 Cal Row*
8 Cat/Cows
10 Russian Kettlebell Swings
:20 Tuck Hold
*Increasing Row paces ea RD. Start EZ and work your way up from there.
Workout
5 SETS
ON A 3:00 RUNNING CLOCK
15/12 Cal Row*
20 Alt. Single Arm Russian KB Swing
Max Alt. V-Ups in Time Remaining
-No Extra Rest b/t Sets-
*Increase Row by 5/4 Cals each Set.
Set 1: 15/12
Set 2: 20/16
Set 3: 25/20
Set 4: 30/24
Set 5: 35/28
Cool Down
2 ROUNDS FOR RECOVERY
1:00 EZ Row
12 Slow Arm Haulers
10 Alt. Bird Dogs
8/8 Side Plank Rotations
1:00 Child’s Pose