ARFC 11.19.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-Up #2 (Jumping Jacks) (No Measure)

30 sec Jumping Jacks

30 sec Run in place

repeat x3

Banded good mornings

Penguin walk with band

Side to side walk with band

Strength

Deadlift:

3-2-2-1-1

*work to heavy for the day

Deadlift

Metcon

191112 (2 Rounds for reps)

8 minute AMRAP:

10 Pull-ups

20 Step-ups w/ Medball (20/14) (24″/20″)

Rest 4 minutes

8 minute AMRAP:

10 Burpees

20 Wall Balls (20/14)

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