AC Met Con
Warm Up
AMRAP x 6 MINUTES
100m Run
5 Up+Overs*
10 Lunges
10 Groiners + Thoracic Rotation
10 Alt. Bird Dogs
*1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push
Press it back OH and lower it back to the FR.
Skill
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
Back Squat*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weighttoday.
Workout
AMRAP x 13 MINUTES
12 Back Rack Reverse Lunges*
400m Run
*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.