ARFC 9.23.19

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

2 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

2 rounds:

• 10 Walking Lunges

• 10 Jumping Jacks

• 10 Mountain Climbers

• 10 Air Squats

Cardio

Cal Bike Test (Time)

For Time

60/40 Cal Bike

Metcon

Metcon (Time)

5 Rounds for time (16 min CAP)

8 DB hang clean and SPLIT Jerk (right) (50/35)*

8 DB Suitcase walking lunge

Run 3 times down and back on track or 300m row

8 Db hang clean and SPLIT Jerk (left)*

8 DB Suitcase walking lunge
*Must be split jerks today and lead foot is opposite foot of arm Db is in.

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