AC Met Con
Warm Up
2 SETS
5 Inch-Worms
10 Strict Press w/:02 Pause
20 Crossbody Mountain Climbers
40 Single Unders
Into…
2 SETS
5 Cuban Presses
10 Air Squats
10 Up-Downs
25 Double Unders
Extended Warm-Up
ON A 8:00 RUNNING CLOCK…
Build up to Workout Weights for Shoulder to Overhead*
*Barbell comes from floor.
Workout
FOR TIME*
10-9-8-7-6
Shoulder to Overhead (135/95)|(95/65)
Up-Downs Over Bar
Immediately Into…
5-4-3-2-1
Shoulder to Overhead
(185/135)|(135/95)
Up-Downs Over Bar
*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set then complete 25 reps and move on. No additional penalty