AC Met Con
Warm Up
1 ROUND (3:00 CAP)
25’ High Knees
25’ Butt Kickers
25’ High Skips
25’ Quick Skips
100m Run
Into
AMRAP x 5 MINUTES
6 Samson Lunges
6/6 DB Arnold Press
6 Broad Jumps
6 Push-Up to Pike
Workout
4 SETS
ON A 4:00 RUNNING CLOCK
400m Run
20 Alt. DB Farmers Lunges
Max Handstand Push-Ups in Time Remaining
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Post Workout Skill
3 SETS
50′ Bear Crawl
8-12 Piked Wall or Box Shoulder Taps
:30 Wall Handstand Hold*
*Free Standing HS Hold Optional.