AC Met Con
Warm Up
EMOM x 8 MINUTES
MIN 1 – 100m RUN @ MOD PACE
MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs
MIN 3 – 12 KB Deadlifts + Max Bootstraps
MIN 4 – :20 Hollow Hold + :20 Superman Hold Hold
Extended Warm Up
EMOM x 9 MINUTES
MIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 – 2 Turkish Get-Ups (L)
MIN 3 – :45 Double Under Practice
Workout
FOR TIME
400m Run
Immediately Into
10-20-30-40-50
Russian KB Swings
Double Unders*
Immediately Into
400m Run
*Unbroken DU Optional