ARFC 9.3.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Stamina Squats

Alternating on the minute x 12 (6 rounds)

3 Front Squats

6 Back Squats

75% of 3RM Back Squat

*Only use one weight throughout

Stamina Squats

Metcon

Saved by the Barbell (3 Rounds for reps)

3 rounds for MAX reps:

1 min Burpee

1 min Wall Ball (20/14)

1 min Deadlift (115/75)

1 min MedBall Sit-up

1 min Hang Clean

1 min Rest

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