AC Met Con
Warm Up
200m Run
Then
ON AN 8:00 RUNNING CLOCK
2-3 SETS
6/6 SA Ring Row
12 Tuck-Ups
8 Scap Pull-Ups
4/4 Samson Stretch*
*Second Round grab a plate and switch to Overhead Plate Walking Lunges.
HERO WORKOUT
«WHITE»
5 ROUNDS FOR TIME
3 Rope Climbs
10 Toes to Bar
21 Overhead Plate Walking Lunges*
400m Run
NOTE — Option to hold plate in gun hold position or behind head.
Finisher
FOR QUALITY
200m Plate Gun Walk (Athlete Choice)*
*Every break, perform 30 Alt. High Knees