AC Met Con
Warm Up
2:00 Cardio Choice (EZ to Moderate Pace)
Then perform Warm-Up w/ an Empty Barbell
AMRAP x 6 MINUTES
6 Alt. Elbow Punches w/ Barbell
6 Controlled Barbell Front Squats
6 Up-Downs Over Bar (stand first then
jump with both feet)
6 Alt. Groiners
:15 Up-Dog Stretch
Skill
10-8-6*
Tempo Back Squat or Tempo Front Squat**
*Start Moderate and Build to Mod-Heavy.
Do not go super Heavy.
**Tempo Per Set
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)
Workout
BENCHMARK WORKOUT
«SPEED DEMON»
3 ROUNDS FOR TIME
30 Single DB Front Squat
30 Up-Downs
-Hard Cap 8:00-