AC Met Con
Warm-Up
EMOM x 7 MINUTES (:40 On / :20 Off)
MIN 1 – Up-Down + Scap Push-Up
MIN 2 – Samson Lunges
MIN 3 – DB Strict Press
MIN 4 – Up-Down + Step-Up
MIN 5 – Jumping Air Squats
MIN 6 – DB Push Press
MIN 7 – Up-Down + Box Jump
Strength
4 SETS
5 Drop Jerks*
*Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press.
Benchmark Workout “DEJAVU”
EMOM x 20 MINUTES
MIN 1 – 8 Up-Down Box Jump Overs + Max DB Shoulder to Overhead
MIN 2 – Rest