Don’t Forget To Flush

Alamo Ranch Fit Club – Functional Fitness


PVC Stretches

2 Minutes Ski Erg/Bike/Row

Soldier Kicks

Knees To Chest

High knees

Butt kicks

Calf Stretch


3 Air Squats + Broad Jump

Jog down to gate and back (x3)

Flush Day

Metcon (No Measure)

25 Minute EMOM (30 sec on/30 sec off)

Slam Balls (15/10)


Single Unders

Med Ball Clean (16/12)

Russian Twists with Slam Ball
This is a flush day. 70-80%

Cool Down

Legs Up The Wall

Leg Stretches

Figure 4 Stretch