ARFC 9.24.19

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 Pec T Stretch Right

• 30 sec Pec T Stretch Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Strength

12 min EMOM

Min 1) 8-10 Pendlay row

Min 2) 8-10 hammer curls

Min 3) 8-10 Seated strict press

Metcon

Metcon (Time)

For Time

30 DU

15 Burpee to plate (45/25)

60 DU

300 ft Overhead plate carry

90 DU

60 Plate Goblet squat

60 DU

300 Ft Overhead plate carry

30 DU

15 Plate Devil press
X3 Single Unders

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