Alamo Ranch Fit Club – Functional Fitness
20 minutes total to build to heavy set of 3 Strict Press then heavy set of 3 Bench Press
Swole Cycle (AMRAP – Reps)
8 Rounds of 20 seconds On / 10 seconds Off
Tabata style. Complete all 8 rounds at pull-ups before moving to 8 rounds of Cal Bike and so on…
Score is total reps
Choose pullup and hspu variations that allow at least 5 reps during the 20 seconds.
Banded strict pull-ups or ring rows
HSPU w/feet on box or Double DB strict press
Coaches use Tabata setting on clock. 16 minutes total (4 at each movement).