ACF – October 17, 2019


Go for it on this one. Think of keeping a strong 2k pace but don’t delay on those burpees. Just enough with the transition and rep over the rower to disrupt things a bit but keep the pace going when you get back on the rower and try to get that fan moving quick!

Optional Accessory:

  • Single Leg Box Step Up 2 x 10/side
  • Accumulate 75-100 of each (Band Pull Apart, Banded Face Pull)

Some single leg work with the box step up. Choose a height that allows you to have your hip crease below your knee but it doesn’t need to be excessive. Add weight and hold it wherever you would like to challenge the movement.

Band shoulder work is to accumulate reps so you can break them up however you want but try to keep them in bigger sets.

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