Mondaze

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

3000m Partner Row for Time

One partner rows 500m, the other holds a plate on chest.

Switch. Meters decrease as follows.

400m

300m

200m

100m

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 Minutes

6 cal bike

6 Power Snatch (95/65)

12 Front Rack Lunge with Barbell

6 Power Snatch

-REST 2 Minutes-

Repeat AMRAP again

Cool Down

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