ARFC 9.27.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

On Assault Bike 20 sec on/ 10 sec off

Min 1 – Arms and Legs

Min 2 – 1st 20 sec Arms Only, next 20 seconds Legs only

Min 3 – 1st 20 sec opp arm/leg, next 20 sec switch.

Min 4 – Arms and legs in standing position

10 Inch Worms with Hand Release Push-up

Cobra Pose (20 sec)

10 Bird Dogs

STRENGTH/SKILL

Pull-up/C2B Skill Session

10 minutes including scaling options

Metcon

Metcon (AMRAP – Rounds and Reps)

22 AMRAP

600m Run

1 Length of Turf Heavy Sled Push

10 HSPU

11 Burpees

Cool Down

UPCOMING EVENTS

Coach Paul competing at Duality Competition this Saturday Sept 29. Gym will be CLOSED.

Coming in October “Cut The Sugar” Paleo Challange Oct 8-28. More info to come!

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