AC Met Con
Warm Up
2 ROUNDS (7:00 CAP)
100m Run
5/5 Single Arm Ring Rows
5/5 Alt. Single Arm KB Deadlifts
Into…
1 ROUND
200m Run
5/5 Single Arm KB Upright Rows
:10 Dead Hang into :10 Active Hang
10 Scap Pull-Ups
Skill
3 SETS
10/10 Single Arm Banded Lat Pull Down
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups
-Rest As Needed b/t Sets-
Workout
5 SETS
ON A 4:00 RUNNING CLOCK…
12 Chest to Bar Pull-Ups
18 KB Swings
200m Run
-Rest Remainder of Time-