AC Met Con
Warm Up
ON A 8:00 RUNNING CLOCK
3 SETS
5 Reps of IYT with Light Weights*
3 ROUNDS
:45 Cardio @ Moderate Pace
12 Banded Lat Push Down
12 Banded Face Pull
12 Banded Tricep Extension
12 Alt. Shoulder Taps
*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of IYT
with your arms. I for 5 Reps, Y for 5 Reps and T for 5 Reps = 1 Set.
Skill
5-5-5-5
Weighted Pull-Ups
*Weight starts light, build to Heavy.
Workout
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Cardio
MIN 2 – :50 Max Strict Pull-Ups or Ring Rows*
MIN 3 – :50 Max Hand Release Push-Ups
*Optional for Feet elevated Ring Rows