ARFC 6.14.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

5 @ 60%

3 @ 70%

5 @ 60%

3 @ 75%

5 @ 60%

3 @ 80%

*rest between sets

Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 Ring Muscle Ups/ 3 Burpee Pull Ups

6 HSPU

12 Air Squats

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