Alamo Ranch Fit Club – Functional Fitness
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!)
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)
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.