ARFC 9.12.19

Alamo Ranch Fit Club – Functional Fitness

Stretch

2 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Goblet Squat Hold

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Goblet Squat Hold

Warm-up

100 DU

Strength

Strict Press (3×5)

75% of 5 rep max

Back Squat (2×5)

75% of 5 rep max

Metcon

Metcon (Time)

40-30-20-10

Ab Mat Sit-ups

Thrusters
Stimulus is Cardio. Pick a Thruster weight that you can do 15-20 reps unbroken each time.

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