ARFC 9.13.19

Alamo Ranch Fit Club – Functional Fitness

Stretch

Pigeon Pose

Spiderman Lunge

Calve Stretch

Warm-up

400m Run

then

2 rounds

15 Air Squats

5 Inch Worms

Strength

Work to 5 rep heavy for the day Bench Press

Bench Press (1×5)

Metcon

Metcon (Time)

3 Rounds For Time:

100 Double Unders

50 Walking lunges

10 BMU
Scaling options for 10 BMU is 10 pull-ups/ring rows then 10 dips.

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