Flush and ROMWOD

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Flush Day

at 70% effort

20 EMOM (45 sec on/15 sec off)

Min 1 – Slam Balls

Min 2 – Push Press (75/55)

Min 3 – Row/Bike/Ski Erg

Min 4 – Turkish Get-Up

Min 5 – REST

ROMWOD

“Endeavor”


Don’t forget to bring a mat or towel!

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