AC Met Con
Warm Up
AMRAP x 3 MINUTES
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat
Into
AMRAP x 3 MINUTES
5 Jumping Pull-Ups or Ring Rows
5 HR Push-Ups
7 Air Squats
Skill
3 SETS
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks
*Option to add weight to the Pull-Up and perform without Tempo
BENCHMARK WORKOUT
«MARY»
AMRAP x 20 MINUTES
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Pistol Option 1: Air Squat (Narrow)
Pistol Option 2: Box or Rig Pistol
*Option to Perform
«CINDY»
AMRAP x 20 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats