7.10.19

Alamo Ranch Fit Club – Competitors

Barbell Cycling

All with a running clock:

30 sec ON, 30 sec OFF – Deadlifts

30 sec ON, 30 sec OFF – Push Jerks

45 sec ON, 45 sec OFF – Deadlifts

45 sec ON, 45sec OFF – Push Jerks

1 min ON, 1 min OFF – Deadlifts

1 min ON, 1 min OFF – Push Jerks

45 sec ON, 45 sec OFF – Deadlifts

45 sec ON, 45 sec OFF – Push Jerks

30 sec ON, 30 sec OFF – Deadlifts

30 sec ON, 30 sec OFF – Push Jerks

135-155-185-155-135

95-105-125-105-95

Metcon (No Measure)

Every 2 mins for 30 mins (3 rounds) of:

Station 1 – 400m run

Station 2- 25 WB (20/14)

Station 3 – 400m run

Station 4 – 15 T2B

Station 5 – 15 burpee box jump over (24/20)

Midline

3 giant sets

20 GHD

40 banded push downs

100m FC

Rest 2 min

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