ACF – January 24, 2019

Workout of the Day

For Time

20-18-16-14-12-10-8-6-4-2

Cal Assault Bike

Cal Row

Goal: Sub 17 min

Handstand or Handstand Walk Practice

10 min

Workout Notes:

Even though you are swapping out between the bike and row there is still and element of sustained effort that is going to be happening here. You should find a strong pace that you can hold onto, especially since the reps are descending. Because of this you may even see your pacing increase and in most cases should. If you don’t have a bike you can sub out a shuttle run that takes you the same amount of time as the row. 10-20 meters should work fine for this.

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