ARFC 8.7.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Deadlifts – This is not a drop and reset. What can you hold onto for a heavy 6, then heavy 4, then heavy 2.

Heavy set of 6

Heavy set of 4

Heavy set of 2

General breakdown:

3-4 warmup sets (40, 50 and 60% of 1RM)

3-4 sets to build to heavy 6

2-3 sets build to heavy 4

1-3 sets build to heavy 2

Deadlift (1×6)

Deadlift (1×4)

Deadlift (1×2)

Metcon

Optimus Prime (AMRAP – Reps)

7 AMRAP

Wallballs (20/14)

On the minute: 5 Deadlifts (185/135)

Workout starts on the WB, and top of very minute perform 5 DL. Score is total WB.

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