AC Met Con
Warm Up
EMOM x 8 MINUTES
MIN 1 – 12 Plate Lunges + Max Good Mornings
MIN 2 – :45 Up-Downs
MIN 3 – 12 Plate Ground to Overhead + Max OH Hold
MIN 4 – :45 Tempo Air Squats @ 21X1
MIN 5 – 12 Plate Front Squats + Max Plank Hold
MIN 6 – :45 Alt. Groiners
MIN 7 – 12 Plate Ground to Overhead + Max Sit-Ups
MIN 8 – :45 Barbell Elbow Punches
Strength
10-10-8*
Front Squat
*Start Light and build to Moderate.
Workout
AMRAP x 12 MINUTES
12 Alt. Back Rack Lunges
24 Plate Ground to Overhead
12 Alt. Front Rack Lunges
24 Sit-Ups