ARFC 4.19.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

300m Jog

10 OH Lunges w/PVC

50 Ft. Bear Crawl

10 Front Squats

Strength

Front Squat 4 @ 60%

5 Box Jumps

Front Squat 4 @ 65%

5 Box Jumps

Front Squat 5×7 @ 70% (every 2:00) then 3 Box Jumps after each set

Front Squat

Metcon

Metcon (Time)

For Time:

10-1 Reps

Push Press 135/95

Burpees Over The Bar
Coaches Note: scale the push press so you can go mostly unbroken.

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