0D922E3E-DCB3-49B1-B169-3DCA2858E120

Viernes 12 Noviembre

AC Met Con

Warm Up
CHIPPER STYLE WARM-UP
2 SETS 
100m Run
10 Up-Downs
10 Air Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Inch Worms + Push-Up
Options to switch it up in Round 2…
100m Run
8 Lunge + Twist
8 V-Ups
8 Kip Swings
8 Knee Push-Ups
4 Burpees

Extended Warm Up
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Moderate Pace
MIN 2 – :45 Flow Stretching*
*Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45.

Workout
AMRAP x 25 MINUTES
20/15 Cal Row
15 Hand Release Push-Ups
200m Run
15 Toes to Bar
1:00 Push-Up Plank

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