Let’s Dance!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

10-15 Minutes

Rope Climb practice

J Hook/F-Hook

Scales: From the box, hook and stand

Lying on ground to stand with straight body

STRENGTH/SKILL

10 EMOM

1 Power Clean + 1 Front Squat (135/95)

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 5:00

25 DU

3 pull-ups

25 DU

6 pull-ups

25 DU

9 pull-ups

*continue in this fashion until clock hits 5:00

-5min REST-

As many reps as possible in 5:00

3 cal bike

3 HSPU

6 cal bike

6 HSPU

9 cal bike

9 hspu

*continue…


Cool Down

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