ARFC 7.12.19

Announcements

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

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Stamina Squats – High Repetition 3×12 (Time)

3 Rounds:

12 Back Squats – 70% of 3rm Back Squat

Repeating last week’s exact volume and load, but changing the rep scheme.

Metcon

BFF (AMRAP – Reps)

Ascending Ladder for 12 minutes:

3 Cal Row

3 KBS (RX 53/35) (RX+ 70/53)

3 WB (RX 20/14) (RX+ 30/20)

6 Cal Row

6 KBS

6 WB

9’s, 12’s, 15’s etc

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