ARFC 9.9.19

Alamo Ranch Fit Club – Functional Fitness

Stretch

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Warm-up

2 rounds:

• 10 m Sprint Backwards

• 10 m Sprint Forward­­

• 10 m High Knees

• 10 m Butt Kicks

• 10 m Bear Crawls

• 10 m Walking Lunges

Strength

Front Rack Lunge (5×4)

This is a Reverse Lunge! Pick a moderate weight to use for all 5 sets.

Perform six ring dips after each set

Metcon

Metcon (Time)

4 rounds for time:

25 T2B

50 DU

15 Power Cleans (95/65)
Pick scales where you will finish in the 12-15 minute range.

DU scale = x3 singles or x2 penguins

Share