ARFC 4.22.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 for members and non-members.

Spavia will be out this Saturday @ 11am giving free chair massages.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

10 Hollow Rocks

10 V-Ups

20 Leg Swings

Complex

5 Deadlifts + 3 Hang Cleans + 1 Jerk


Every 3 minutes for 12 minutes, perform 1 complex Work to heavy for the complex if proper form is maintained.

Metcon

Road To Glory (AMRAP – Reps)

For Time on a 16 min Clock

1 Mile Run (scale for run is 2000m Row)

then

AMRAP

4 Pistols

4 Box Jump Overs 24/20
Want to make it harder? Wear a vest

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