AC Met Con
Warm Up
3 ROUNDS
10 Jumping Jacks
5 Scap Pull-Ups + 5 Kip Swings
8 Single DB Front Squat
6 Up-Downs
Skill
3-3-3
Back Squat*
*Start Moderate-Heavy and Build to Heavy.
Warm-Up sets do not count toward working sets.
Workout
FOR TIME*
15-12-9-12-15
DB Front Squat
C2B Pull-Up**
*After each full set, complete 10 Up-Downs
**Gymnastic Kip Preferred