ACF – October 30, 2019


4 Rounder: Some more interval work with this cycle and a fun structure with this one. The row shouldn’t take you more than 2 min or just a hair more so adjust the meters if needed. The AMRAP has lower rep schemes so you can keep moving. If you need to modify any of the movements choose a variation that allows you to keep moving and isn’t something that takes long to get set up for. Deadlift is light in the big picture so make sure to bend those knees, use your legs, and save that back.

  • :20sec ea Side Plank+External Rotation


  • 3way Banded Shoulder Stretch


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