AC Met Con
Warm Up
2 ROUNDS
30 High Jump Single Unders
7 Bent Knee Sit-Ups
7 Slam Ball Deadlifts
7 Scap Pull-Ups
Into
2 ROUNDS
30 Fast Single Unders
7 Straight Leg Sit-Ups
7 Slam Ball Curl to OH Press
7 Scap Pull-Ups
Into
1-2 ROUNDS (Time Permitting)
20 Double Unders
5 Butterfly Sit-Ups
5 Slam Balls
5 Wide Grip Ring Rows
Skill
ON A 10:00 RUNNING CLOCK
Practice Rope Climbs*
*Focus on the J-Technique and K2E before clamping with feet.
Workout
AMRAP x 18 MINUTES
60 Double Unders
40 Sit-Ups
20 G2OH
5 Rope Climbs