AC Met Con
Warm Up
AMRAP x 3 MINUTES
20 Jumping Jacks
10 Scap Push-Ups
10 Step Ups
2 ROUNDS
5 Push-Up to Pike
5 Up-Downs
5 DB Deadlift*
5 Box Jumps
*Round 2 Perform DB Bent Over Row
Skill
4 SETS
8-12 Reps DB Bench Press*
20 Seated Banded Rows**
*Start Moderate, build to Heavy.
**Slow and controlled reps.
Workout
FOR TIME
2-4-6-8-10-8-6-4-2*
Burpee Box Jump Overs**
*50m DBL DB Carry after each set. DBs can be held any way.
**Option for ‘Crawl Over’