ACF – February 28, 2019



This is alternating between the set of swing and a min of rest. The swing should be done unbroken and the quicker you get them done the more time you will have to rest. Try a brief pause at the top with a loose hands to save your grip. This can help once you start to fatigue.


This is an old classic with some tweaks. We will be starting with the calories higher and adding 2 reps after 2 rounds completed at the same calorie count. This will minimize the volume and keep the intensity high. These typically start out “easy” and get hard very quickly. Just depends on how strong of a rower you are in regards to how quick it gets tough. Either way, see how far you can make it!


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