ARFC 4.10.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 per person

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Coach led stretching then

2 Rounds

5 Toe Grab and Reach

10 Tempo Squats (323) 3 sec lower, 2 sec hold at bottom, 3 sec rise

5 Scapular Pulls

10 Push Ups

300 M Row/Run

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Box 24/20

KBS 35/25

Push press 45/35

Back extentsion scale is Supermans

WB 20/14

x3 singles

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