AC Met Con
Warm Up
1:30 Cal Cardio (EZ-MOD Pace)
Into…
2-3 ROUNDS
5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise)
8 Reverse Lunges*
6 Up-Downs + Scap Push-Up
4 Push-Up to Pike
*R2+ switch to Empty Bar Front Rack Reverse Lunges.
Into…
1:30 Cal Cardio (MOD-HARD Pace)
Skill
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Bench Press*
*Based off of 90% of Heavy 1-Rep
Workout
AMRAP x 6 MINUTES
10 Alt. Front Rack Reverse Lunges
8/6 Cal Cardio
6 Up-Downs
-Rest 1:30-
AMRAP x 6 MINUTES
10 Bar Facing Up-Downs
8/6 Cal Cardio
6 Alt. Front Rack Reverse Lunges