AC Met Con
Warm Up
1 ROUNDS
200m Run
8 Alt. Step-Ups to Groiner*
6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side)
6 Alt. Samson Lunges
*Perform a Step-Up and then step down and leave the lead foot on the box and drop the hips into a Groiner for :05-:10. Switch sides.
Into…
1-2 ROUNDS
100m Run
10 Lateral Box Step-Overs*
100m Run
5 Box Jumps
*Round 2 complete Goblet Box Step-Overs.
Workout
FOR TIME
800m Run
60 Alt. DB Farmer Box Step-Ups
600m Run
40 Alt. DB Goblet Box Step-Overs
400m Run
20 Box Jumps
200m Run
Post Workout Skill
ON A 12:00 RUNNING CLOCK
Practice two of the three options
OPTION 1:
EVERY 3:00 x 4 SETS
50ft Straight Leg Bear Crawl
12 Alt. Piked Shoulder Taps*
6/6 Piked Box Around the World
*Option to complete on Box or Wall.
Option 2:
1:00 DB Stability Complex**
1:00 Wall/ Box Hollow Body Hold
1:00 Rest
**:20 SA Overhead DB Hold (R) +
:20 SA Overhead DB Hold (L) +
:20 DBL DB Overhead Hold
OPTION 3:
Practice Free Standing HS Hold/ HS Walking