ACF – December 12, 2018

Workout of the Day

EMOM 30 min

Min 1: Bike or Row 20/17 Cal

Min 2: 10 Burpee Box Jump Over (24/20)

Min 3: Rest

Goal: Completion

Workout Notes:


On the longer side but there is that 1 min rest I there that we will be needing. This one is all about the lungs. Going to have to push hard on the bike to get the calories in but the BBJO can be paced within the min. You’re still going to have to boogie a bit to get them done but don’t be afraid to take the whole min here. If you fall off the pacing at all try backing off by 3 reps on the calories and the BBJO. If you don’t have a bike swap out a row for the same calories.

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