ARFC 8.12.19 – Sled Dog Week 7

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Stamina Squats

Alternating on the minute x 12 (6 rounds)

2 Front Squats

4 Back Squats

75% of 1RM Back Squat

*Only use one weight throughout

Stamina Squats

Do not change the sets and reps. Just enter the weight used.

Metcon

Hit and Run (Time)

3 Rounds:

400m Run

12 DB Power Snatches (RX 50/35) (RX+70/50)

21 Single DB Squats
*DB power snatch alternate each rep

**If unable to run sub:

500m Row

28/20 Cal Bike

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