ARFC 11.21.19

Announcements

Thanksgiving Week Schedule:
Wednesday 11/27 no official class times but come in whenever you choose to complete your 10k (10,000m) Row.
Thursday 11/28 Thanksgiving Day the gym is closed.
Friday 11/29 10am class only.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Cardio

2k Row (Time)

Max Effort 2k Row

Metcon

191113 (AMRAP – Reps)

12 minute EMOM (4 Rounds):

1st minute = 20 Russian Kettlebell Swings (55/35)

2nd minute = 20 Ab mat Sit-ups

3rd minute = Max Double Unders

Score = Double Unders

Accesory

3 Sets:

– 1 minute Plank

– 1 minute Wall Sit

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