ARFC 9.19.19

Announcements

Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Core

3 Rounds for Quality:

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 GHD Hip Extensions

Metcon

Metcon (AMRAP – Reps)

5 ROUNDS:

1 Minute Goblet Squats (53/35)

1 Minute Hang Power Clean (95/65)

1 Minute Cal Bike (sub rower if needed)

1 Minute REST

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