AC Met Con
Warm Up
EMOM x 6 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 10 Banded Face Pulls + 10 Banded Lat Pushdowns
MIN 3 – 40 Single Unders + Max Plank Hold
Skill
EXTENDED WARM-UP
EVERY 2:00 MINUTES x 3 SETS
:30 Second Row @ Hard Pace
1 Rope Climb or 2 Building Pulls (Ring Rows, Strict Pull-Ups)
6 Straight Leg Sit-Ups
Max Single Unders (Double Unders if available)
Workout
3 SETS
60/48 Cal Row
10 Rope Climbs
40 Sit-Ups
80 Double Unders
-Rest 2:00 b/t Sets-