ARFC 7.11.19

Announcements

The next NUTRITION seminar will be Saturday July 20th at 9am!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Body Armor

Alternating ” On the Minute” x10 (5 rounds)

Minute 1 – 30 sec DB Close Grip Floor Press

Minute 2 – 30 sec Glute Bridge

*hold DB using hammer grip, knuckles facing each other in the bottom of the repetition. Pick lighter load and aim for 30 sec of consecutive motion. Aim for 15 reps each round and can build in weight if proper form maintained.

**glute bridge can be weighted if you choose. Lighter is better.

Metcon

Mind Eraser (AMRAP – Rounds and Reps)

20 AMRAP

7 Power Cleans (RX 115/80) (RX+ 135/105)

7 Burpees

200m Run

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