ARFC 4.26.19

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

200m jog

Stretching *Coaches choice*

30 sec single unders

30 sec plank

30 sec Fast feet

30 sec left side plank

30 sec jumping jacks

30 sec right side plank

1 minute bottom of squat hold


Skill

Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

5 AMRAP

20 DU (20 penguins or x3 singles)

10 KBS (53/35)

REST 1 min

5 AMRAP

10 KB SDLHP

10 Box Jumps (24/20)

REST 1 min

5 AMRAP

5 T2B

10 KB Lunges (holding KB in goblet squat position)
Add up rounds and reps from all three AMRAPS

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