ARFC 2.6.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3 Rounds

200m Run

20 sec handstand hold

30 single unders

30 backward single unders

Strength

Tempo Back Squat

5 Sets of 2 reps

7 Second Negative, 3 Second Pause in Bottom

Metcon

After Party (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50’s/35’s)

30 Double Unders After Each Round
*15 min CAP


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