ARFC 11.29.18

Announcements

Saturday’s 9am SKills Class will cover the Handstand Push-up
Pre-ordered Winter gear is in! See Coach Paul or Coach Bree to get your stuff!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-Up #5 (No Measure)

15 sec Fast Feet (Football Chatter)

15 sec Butt Kickers

15 sec hold at bottom of squat

9 Air Squats

10 Trunk Twists

10 Push-ups

15 sec Fast Feet

15 sec Butt kickers

10 Jump Squats

400m Run

Skill

Pistols

Scaling options and practice

10-15 minutes

Metcon

Metcon (AMRAP – Reps)

22 AMRAP

1 Deadlift (135/95)

1 KBS (53/35)

1 Pistol

*Increase 1 rep each round
*Score is total reps.

If you get thru round 10 that is 165 reps.

If you get thru round 15 that is 360 reps.

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