ARFC 3.14.19

Announcements

Reminder: FREE Community Workout this Saturday @ 10am.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

200m Run

10 KBS

5 Cal Bike

10 Goblet Squats

Accesory

Metcon (No Measure)

20 EMOM (40sec work/ 20 sec rest)

1 – Side rotation kneeling slam ball

2 – Muscle Snatch

3 – Plyo to plate push-ups

4 – Banded scap pulls

5 – DB plank to row
aim for 6-8 quality reps each time

Metcon (No Measure)

12 EMOM (30 sec work/30 sec rest)

1- Windshield Wipers (75/55)

2 – Back Extensions or Supermans

3 – Heel raise over DB

4- Flutter Kicks

Tummy Time

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