ARFC 9.4.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Midline

3 rounds, not for time:

5 strict T2B

15 sec chin over pull-up bar hold

30 sec hollow hold

45 sec overhead squat hold (use weight you can hold the entire time, PVC is fine!)

Metcon

Big Bird (AMRAP – Rounds and Reps)

18 min AMRAP

20 DB Snatch (50/35) – 1 DB

15/12 Cal Bike

20 Single DB Box Step-ups (24/20)

6/3 BMU
Pick DB weight that you can complete snatches and step-ups with 1 break max each round.

For snatches, alternate hands each rep.

For step-up, hold DB however but alternate legs each rep.

Scale for BMU is 15 C2B per round.

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