AC Met Con
Warm Up
PLAY A GAME → ROWLING!
On a 6:00 Clock
Can you hit 100m EXACTLY without going over or under? What
about 103m?
If you go over, perform 3 Burpees.
If you fall short, perform 10 Sit-Ups.
Workout
EMOM x 28 MINUTES
MIN 1 – 8-12 Strict «Odd» Gymnastic Pull*
MIN 2 – 8/8 Reverse DB Lunges
MIN 3 – :50 Static Hold w/ Weight**
MIN 4 – :50 Static Hold Body Only***
*Strict Gymnastic Pull Options:
Wide or Narrow Grip
Mixed Grip
Rope or Ring Pull-Up
Chin-Up
**Static Hold w/ Weight Options:
Farmer Hold
Front Rack Hold
Mixed/Filly Hold
Floor Press Hold
**Static Hold Body Only Options:
Tuck Hold
Side Plank
Glute Bridge
Pike or HS Hold