ARFC 8.19.19 – Sled Dog Week 8

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

78% of 3RM Back Squat

*Only use one weight throughout

Stamina Squats

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

Metcon

Dirty Water (Time)

For Time:

100 DU (150 singles / 125 penguins)

800m Run (800m Ski or 60/45 Cal Bike)

60/45 Cal Row

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