AC Met Con
Warm Up
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – :45 Push-Up to Pike
MIN 3 – :45 Single Unders*
MIN 4 – :45 Quad Heel Taps
*Switch to Double Unders on Second Round
Skill
4 SETS FOR QUALITY
4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1)
250/200m EZ Row
Workout
EVERY 4:30 x 4 SETS
500/400m Row
12 Handstand Push-Ups*
50 Double Unders
*Strict Optional