ARFC 5.17.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

“With the right attitude, anything is possible.”

500m Row

Banded pass thrus

10 Banded good mornings

Standing straddle Left, Right, Middle

3 Rounds

10 walking lunges

25 jumping jacks

10 scorpion kicks

Metcon

Metcon (Time)

3 RFT (Rounds For Time)

15 Deadlifts (225/155)

50 DU (scale 50 penguins or 150 singles)
*11 min CAP

Accesory

3 sets NOT for time

10 alternating reverse lunges from the rack

-rest as needed

10 barbell glute bridges from bench or soft box (looking for controlled movement/don’t rush it)

-rest as needed

45 sec LEFT side plank

-rest as needed

45 sec RIGHT side plank

-rest as needed

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