AC Met Con
Warm Up
ON A 7:00 MINUTE CLOCK
1:30 Row (MOD PACE)
2 ROUNDS
10 Bootstraps
10 Alt. Cossack Squats
10 Push-Up to Pike
2 ROUNDS
6 Lunge + Lunge + Air Squat
6 Plate G2O
30 Crossbody Mountain Climbers
1:30 Row (HARD PACE)
Skill
ON A 25:00 RUNNING CLOCK
Build to a Heavy 1-Rep Back Squat
Workout
ON A 5:00 RUNNING CLOCK
Max Cal Row*
-Immediately Into
AMRAP x 5 MINUTES*
15 KB Swings
10 KB Gobelet Squats
5 Jumping Air Squats
*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.