AC Met Con
Warm Up
2 Rounds
1:00 Row (ez)
10 Groiners
10 bootstrappers
10 Elbow Punches
2 Rounds
:45 Row (mod)
10 Med Ball Front Squats
10 Med Ball Push Press
10 Bird Dogs
Skill
3×5
Tempo Front Squat (32X1)
*Weight stays Moderate across all sets.
BENCHMARK WORKOUT
«OPEN 19.1»
AMRAP x 15 MINUTES
19 Wall Balls
19 Cal Row