ACF – October 3, 2019



Push the pace on the bike but make sure you can get on that barbell ASAP. Quick singles is going to be the way to go for nearly all of us. Try to keep each round consistent and fight for it on the last 3 min or so of the workout. Adjust the loading if needed in order to get the goal rounds. If you don’t have a bike sub out the same amount of calories on the rower.

Optional Accessory

  • Accumulate 50-75 GHD Plate Muscle Snatch (2.5 lb plates)
  • Notes: Each time you break do 15 Abmat Sit Up. Goal is to break no more than 4 times.


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