ARFC 1.22.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

Rope Climb practice

Metcon

MFT #1906 (Time)

FOR TIME:

20 DU

16 HSPU

8 Rope Climbs

40 DU

16 HSPU

6 Rope Climbs

60 DU

16 HSPU

4 Rope Climbs

80 DU

16 HSPU

2 Rope Climbs
Target Time: 14-20 minutes

DU scale – x3 single unders

HSPU – from box, seated DB strict press

Rope climb – for every 1 rope climb, do 2 burpee pull-ups

EXTRA CREDIT

SUMMER READY 2020

Abs

4 rounds:

12 V-Ups

12 hanging knee raises

Back

5 rounds:

8 Strict Pull-Ups

:30 top of Db row hold

:30 double Kb front rack hold

Conditioning

40-30-20-10

Mountain Climbers

Jump Squats

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