AC Met Con
Warm Up
1 ROUND
400m Run
8 Alt. Bird Dogs
6/6 Quad Stretch to Knee Hug
8 Good Mornings
2 ROUNDS
7 Clean Deadlift
7 Upright Rows*
7 Hang Muscle Clean + 1/1 Elbow Punch
7 Strict Press*
*Round 2 complete 7 Hang High Pulls & 7 Push Press.
BENCHMARK WORKOUT
«AVA»
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead
FINISHER
3 SETS FOR QUALITY
1:00 Hollow Hold
Immediately Into
1:00 Superman Hold