AC Met Con
Warm Up
2 SETS (8:00 CAP)
100m Run
10 Up-Downs
5 Lunge-Lunge-Squats
:30 Squat Hold
2 SETS
100m Run
10 Burpees
15 Air Squats
Skill
1×5 @65%
1×5 @75%
1×5 @85%
Back Squat*
*Based off of 90% of Heavy 1-Rep
Workout
AMRAP x 16 MINUTES
50 Air Squats
400m Run
25 Burpees To Target*
200m Run
*Target is 6 inches above standing reach.