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Announcements

No yoga this week.

Alamo Ranch Fit Club – Functional Fitness


Warm-up

400m run

Shoulder band stretches

2 rounds

10 glute bridges

5 inch worms

20sec HS hold or pike with feet on the box

Strength

Strict Press

5×1, build up to todays 1RM

Don’t push it past bad technique/form

Finish with 6th set for Max Effort Push-press in 30 sec @ 80% of todays 1RM

Strict Press (1×1)

Metcon

Metcon (Time)

4 RFT

200m run

19 KBS 70/53

98 DU

16 Pull-ups
21 min CAP

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