AC MET CON
Warm Up
2 ROUNDS
10 Arm Haulers
10 Hollow Rocks
10 Cossack Squats*
Into
2 ROUNDS
10 Scap Pull-Ups
5 Ring Rows or Strict Pull-Ups
10 Goblet Squats
*Option to use the KB in the Goblet position for the Cossack Squat
in the second round.
Workout
FOR TIME
10-15-20-15-10
Chest to Bar Pull-Ups
KB Goblet Squats
Finisher
3 ROUNDS FOR QUALITY
7/7 Plate Around the World (Athlete Choice)
14 Superman Rocks
14 DeadBugs