AC Met Con
Warm Up
1 ROUND
1:00 EZ Cardio
10 Bent Arm Banded Pull Aparts
10 Scap Pull-Ups
10 Air Squats*
1 ROUND
:45 Mod Cardio
10 Straight Arm Banded Pull Aparts
8 Small Kip Swings
8 Alt. Cossack Squats
1 ROUND
:30 Hard Cardio
10 Straight Arm Banded Lat Pull Down
6 Big Kip Swings
6 Narrow Stance Squats
*Hold the bottom of all the Squats for :01 in a “Deep” Squat position
Extended Warm Up
EMOM x 10 MINUTES
Min 1 – :40 Pistol Squat Practice*
Min 2 – 2-4 Reps of Bar Muscle-Up
Practice**
*Pistol Squat Options: Narrow Stance Air Squats-Lateral Box Step-Ups-Pistol Box Squat
**Bar Muscle-Up Options: Hips to Bar Kip Drill-Jumping BMU
Workout
5 SETS
ON A 3:00 RUNNING CLOCK
8 Bar Muscle-Ups
16 Alt. Pistols or 30 Air Squats
Max Cal Cardio in Time Remaining
-Rest 1:00 b/t Sets-
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Ups