AC Met Con
Warm Up
3 ROUNDS
1:00 Row*
6/6 DB Arnold Press
6/6 Single DB FR Reverse Lunges
*1st Round is legs only, 2nd Round is back
and arms, 3rd round is full stroke
Extended Warm Up
2-3 SETS FOR QUALITY
10 Quality Strokes on Rower*
5 Tempo Strict Press or Strict HSPU**
10/10 Bodyweight Split Squats
-Rest 1:00 b/t Sets-
*Focus on perfect mechanics of
Legs-Hips-Arms rowing
**Tempo is (30X1).
Workout
5 ROUNDS FOR TIME
500/400m Row
10 Shoulder to Overhead
10 Back Rack Reverse Lunges