ACF – November 19, 2018

Workout of the Day

“Flow Workout”

Row 1 k

75 Air Squat

Row 750 m

25 Pull Up

Row 500 m

25 Burpee

Row 750 m

75 Abmat Sit Up

Row 1 k

Goal: Just get it done

Notes: Wear a 20/14 lb Vest

Workout Notes:

Flow Workout:

Goal her is just to move. You may even see that “wear a vest” in the notes. This should actually slow you down and keep you from too much intensity. Don’t worry about having a blistering pace on this workout. Rather, just thinking of it almost as an active rest day. Just move, get a good sweat in, and breathe.


Thanksgiving Day 11/22: 8am class

Friday 11/23 9:30am & 4:30pm class

Saturday 11/24 business as usual 9 am

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