ACF – June 14, 2019



Such a great, classic “Hero” workout. Small rep schemes which should lead to quick transitions and steady movement. It’s a great way to work on some higher skill gymnastics work as well as build some volume there. Focus on kipping that dip in the muscle up so that you can save your pressing for the HSPU. Be mindful of your neck and keep good control on the HSPU.

Optional Accessory:

4 Rounds
15 GHD Sit Up to Parallel
100 meter Sled Drag (135/95)
Notes: Rest as needed between rounds

If the GHD sit up is new to you or you haven’t don’t this volume please sub out an abmat sit up. If you want to do 2 of the rounds with a GHD sit up to parallel that could be a good option to start building capacity here but please be smart as they can lay a whopping if you’re not careful. If you don’t have a sled to drag try swapping out a banded glute march.

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