AC Met Con
Warm Up
ON A 7:00 RUNNING CLOCK…
2 ROUNDS
12 Up-Downs
6/6 SA DB Strict Press
12 Alt. Lunges
12 Sit-Ups
Into…
2 ROUNDS
12 Slam Ball Ground to Overhead
6/6 SA DB Floor Press
12 Goblet Squats
12 Tuck-Ups
Skill
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Bench Press*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today
Workout
4 ROUNDS FOR TIME
24 Up-Downs
21 DB Floor Press
18 GTOH
15 Jumping Air Squats