ARFC 4.16.19

Announcements

This week YOGA: Tuesday and Thursday at 7:30pm. $10 per class

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

6 Lateral Quad Rolls – each leg

6 Calf Rolls – each leg

10 Good Mornings

10 Back Squats

5 Scapular Pulls

5 T2B

Strength

Back Squat

4 @ 60%

4 @ 65%

3×10 @ 70% (1 set every 90 sec)

Metcon

Metcon (Time)

For Time *15 min CAP*

15 Squat Snatch (115/75)

15 T2B

20 Box Jump Over (24/20)

12 Squat Snatch (135/95)

15 T2B

20 Box Jump Over

9 Squat Snatch (155/105)

15 T2B

20 Box Jump Over

6 Squat Snatch (185/125)

15 T2B

20 Box Jump Over

3 Squat Snatch (225/145)

15 T2B

20 Box Jump Over

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