AC Met Con
Warm Up
2 ROUNDS
30 Crossbody Mountain Climbers
6/6 Single Arm Ring Row
6 Push-up to Pike
2 ROUNDS
1:00 Bike or Row
10 Single DB Floor Press
10 Ring Rows
5 Burpees
Skill
ON A 20:00 RUNNING CLOCK
Build to a Heavy 1-Rep Bench Press
Workout
EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy)
Immediately Into…
EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Ring Rows