ARFC 5.20.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.

Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 minutes bike

Banded shoulder stretches on rig

Half front split

Pigeon stetch

3 Rounds

30 sec handstand hold

20 lunges

40 flutter kicks

Metcon

Tabata That! (5 Rounds for reps)

DU

Air Squats

Pull-ups

Sit-ups

Dips

-4min Tabata for each movement.

*Score is total reps for each movements tabata, meaning DU will have 1 total, air squats will have 1 total etc.
Coaches use the Tabata Songs playlist on Spotify instead of the clock.

Rocky (Tabata)

Sugar (Tabata)

Back in Black (Tabata)

Kanye West (Tabata)

Uptown Funk (Tabata)

Cool Down

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