ACF – November 9, 2018

Workout of the Day

4 Rounds

10 Double KB Swing (53’s/35’s)

15 GHD Sit Up

25 Hand Release Push Up

Goal: Sub 17 min

Workout Notes:

4 Rounder:

Some movements we haven’t done in the past very much like the double KB swing here. Please be cautious with the GHD Sit Ups and if you are not use to this total volume you can modify to 10 reps for each round. Same with those push ups. Take them to 15 if needed. These are also good options to modify the workout to meet the goal time domain if needed.

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