AC Met Con
Warm Up
ON AN 8:00 RUNNING CLOCK
400m Run
2 Sets
10 Banded Pull Aparts
10 Scap Pull-Ups
10 Lunges
10 Sit-Ups
2 Sets
10 Banded Lat Pull-Downs
10 Alt. KB Goblet Lunges
10 Burpees
10 V-Ups
Skill
3 SETS FOR QUALITY
5-8 Strict TTB or Slow Hanging Knee Raise
5-8 Strict Pull-Ups
Workout
FOR TIME
50 Air Squats
25 Pull-Ups
50 KB Alt. Goblet Lunges
25 Toes to Bar
100 Up-Downs
25 Toes to Bar
50 KB Alt. Goblet Lunges
25 Pull-Ups
50 Air Squats