AC Met Con
Warm Up
EMOM x 8 MINUTES
MIN 1 – 100m Run + Max Bootstraps
MIN 2 – :45 Lunge + Lunge + Air Squat
MIN 3 – 10 Up-Downs + Max Cat/Cow
MIN 4 – :45 Cossack Squats
Skill
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Back Squat*
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.
Workout
5 SETS*
AMRAP x 3 MINUTES
12 DB Goblet Squats
8 Alt. DB Goblet Lunges
100m Run
-Rest 1:00 b/t Sets-
*Pick-up where you left off