Baseline

Alamo Ranch Fit Club – Open Gym

Push yourself!

Baseline (Time)

For Time:

500m Row

40 Air Squats

30 Ab Mat Sit-Ups

20 Push-ups

10 Pull-ups

Happy Birthday Paul!

Alamo Ranch Fit Club – Functional Fitness

FOCUS

Paused Front Squat (4×3)

Moderate weight with 2 second pause at the bottom

Metcon

Metcon (Time)

For Time

8 Rounds

5 Lunges

5 Pull-ups

5 Glute Bridges

5 HSPU

5 Sit-ups with slam ball

Tummy Time

Plank Slides length of box

Happy Birthday Paul

Alamo Ranch Fit Club – Functional Fitness

Warm-up

7 to 1 (No Measure)

7 to 1

Slam Balls

Push-ups

Metcon

Metcon (Time)

For Time With a Partner Complete:

Cash In: 16 Sled Pushes

52 Burpee Over Bar

52 Thrusters

52 T2B

52 Box Jumps

52 Hand Release Push-ups

52 KBS

52 Wall Balls (20/14)

Cash Out: 1966m Row
DOB: 07/16/1966