ARFC 11.5.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Thruster

Take 4-6 sets to build to a heavy 3 Rep (from rack)

Suggested rep sequence: 5-4-3-3-3…

Thruster (1×3)

Metcon

101519 (Time)

3 Rounds For Time:

10 Thrusters (RX 75/55) (RX+ 115/80)

20 Deadlifts

50 DU (x2 singles or 1 min DU practice)
This is meant to be a sprint! Pick weights and scale DU so you can move fast.

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