ARFC 3.13.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Accesory

4 Sets (30 sec on 30 sec rest)

1- Shoulder Taps (piked box, chest facing wall, free standing)

2 – Toes to Ring/T2B/toe to rig lying on ground

3 – Superman Hold

Metcon

Metcon (Time)

For Time

21-15-9

Power Clean (135/95)(115/75)

Dips

Rest 3 min

10-8-6-4

Strict Pull-ups

Pistols

Tummy Time

3 sets

12 Leg raises

12 Cross body crunch with legs raised

12 Glute Bridge

24 Hollow Scissor Kicks

rest 1:00

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