ARFC 4.23.19

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 PVC pass throughs

10 PVC Hip Snatch

10 PVC OHS

10 Overhead Lunges

Oly

2 Power Snatch + 2 OHS

1 complex every 2 minutes for 12 minutes. Work to heavy if proper form maintained.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

15/10 Cal Bike

50ft Handstand walk or 5 wall walks

25 slam balls (20/15)

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