AC Met Con
Warm Up
EMOM x 8 MINUTES
MIN 1 – 10 Step-Ups + Max Groiners
MIN 2 – 10 Empty Barbell Deadlifts + Max Cat/ Cow
MIN 3 – 10 Scap Push-Up + Max Calf Raise
MIN 4 – 10 Glute Bridge-Ups + Max Hold
Extended Warm Up
EMOM x 12 MINUTES
MIN 1 – 3 Deadlifts*
MIN 2 – 4-6 Box Jumps or Step-Ups
MIN 3 – :50 EZ Cardio Choice
*Start Moderate and end at or slightly past workout weight.
BENCHMARK WORKOUT
“21 JUMP STREET”
10 ROUNDS FOR TIME
3 Deadlifts
6 Bar Facing Up-Downs
12 Box Jump Overs