ACF – October 31, 2018

Workout of the Day

For Time:

10 Rope Climb

15 Ring Muscle Up

50 CTB Pull Up

50 Push Up

15 Push Jerk (185/135)

10 Strict HSPU

Goal: 20 min

Workout Notes:


Lots of upper body work here and some intentional movement interference. This means being smart from the start is going to be key with breaking things up early on and avoiding any total muscular failure. Make sure to use those legs efficiently on the rope climbs. If you have muscle ups, do them, but scale the reps down if needed. Otherwise a banded or jumping option is great. Push Ups may be harder than you plan on them being so small sets and short breaks are key here so you can get on that barbell.

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