ARFC 6.13.19

Announcements

Nutrition day is coming! On Thursday June 20 we will not be doing a workout. Instead, each class time there will be a nutrition seminar. We encourage everyone to attend. If you have questions speak with a coach!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3 Rounds:

45 sec Row

15 Banded good mornings

10 lunge w/ twist over leg

5 Inchworms

Metcon

Metcon (Time)

FOR TIME

120 DU

100m Farmer’s Carry (70/53)

400m Run

90 DU

100m Farmer’s Carry

300m Run

60 DU

100m Farmer’s Carry

200m Run

30 DU

100m Farmer’s Carry

100m Run

Accesory

If time left over, complete 3 Rounds or get as much done until the end of class:

3 Rounds

6-8 Bent Over DB/KB Row @31X1 per arm

8-10 Bicep Curls @2020

20 banded tricep extensions with a pause at the bottom

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