AC Met Con
Warm Up
2:00 Run / Bike / Row / or Jump
Rope
Into
1×20’ Down & Back
Knees to Chest
Heels to Butt
Toe Walk
Heel Walk
High Knees
Butt Kickers
Single Leg Hops
Karaoke (L/R)
Into
2 ROUNDS
10 Step-Ups
10 Single DB Strict Press
100m Jog
Workout
1. ON A 10:00 RUNNING CLOCK
1 600 m Run
-Rest 1:00-
2. AMRAP x 10 MINUTES
20 DB Box Step-Ups*
15/12 Cal Row
*DB Must be held in the Back Rack.
Finisher
FOR TIME
21-15-12-9
Single DB Curls
*:30 Wall Sit After Each Set