AC Met Con
Warm Up
AMRAP x 8 MINUTES
100m Run
10 DB Curl + Press
5 Inch Worm to Squat*
20 Shoulder Taps
*Start in a squat with hands on the ground, raise their hips like a
Bootstrapper and then walk their hands out to a plank to perform a
Push-Up.
Skill
3 SETS FOR QUALITY
12 Alt. DB Gorilla Row (Athlete Choice)
12 DB Floor Press
Workout
5 ROUNDS FOR TIME
12 DB Deadlifts
9 DB Hang Power Cleans
12 Hand Release Push-Up
*After «Odd» Rounds (1, 3, & 5), perform a 400m Run.