AC Met Con
Warm Up
1 ROUND
10 Scap Push-Ups
10 Alt. Bird/ Dogs
8/8 Shoulder Rolls Forward/ Backward
5 KB Jefferson Curls
AMRAP x 5 MINUTES
5 Push-Up to Pike
10 KB Deadlifts
10/8 Cal Row
BENCHMARK WORKOUT
“SHARKS AND MINNOWS”
FOR TIME
200/175 Cal Row*
*Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings
Finisher
6 SETS (:20 ON/ :10 OFF)
MOVT 1 – Single DB Crush Grip Curls
MOVT 2 – Alt. DB Heel Taps
-No Additional Rest b/t Sets-
*1 SET = MOVT 1 + MOVT 2