AC Met Con
Warm Up
ON A 7:00 CLOCK
2 ROUNDS
:45 Cardio @ Moderate Pace
10 Scap Pull-Ups
6/6 Single Arm Ring Rows
12 Banded Chest Fly
2 ROUNDS
:30 Cardio @ Hard Pace
10 Slow Banded Lat Pushdowns
10 Slow Banded Face Pulls
6 Hand Release Push-Ups
Skill
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Bench Press*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Workout
6 SETS
ON A 2:00 RUNNING CLOCK
20/15 Cal Cardio
Max Strict Pull-Ups in Time Remaining…
-Rest 1:00 b/t Sets