AC Met Con
Warm Up
2 Sets 1
10 Clam Shells
10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards)
Into
2 Sets
10 Groiners
10 Russian KB Swings
10 Barbell Kang Squats
30 Singles 30 Double Unders/Attempts
Skill
3 SETS FOR QUALITY*
5 Tempo Back Squat (21X1, Heavy)
10 Russian KB Swings (Heavy)
1:00 Glute Bridge Hold
*Same weight across all 3 sets.
Workout
FOR TIME
45 Back Squats *
*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15
KB Swings (53/35)|(35/26) + 30 Double Unders