ARFC 2.24.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

6 min AMRAP:

25′ Butt Kicks

10 Cossack Squats

3 Plank Walk-Outs

25′ Walking Lunge w/ sampson stretch

3 min Squat Therapy:

Work on wall squats, or rig squats.
On the Cossak Squats go slow and try to get deeper into the squat each rep. On the Wall Squats work on getting closer to the wall each round and make sure you keep that core engaged!

Strength

Completing this squat cycle with a tester. Find your new 1 rep max!

Back Squat (1×1)

13 minutes to establish a 1RM Back Squat.

Metcon

200224 – Metcon (Time)

21-15-9

Cal AAB

T2B

Rest 5:00

21-15-9

Cal AAB

SHSPU
Target Time each set: 8:00

Time Cap each set: 11:00

T2B should be completed in 1-3 sets. Scale accordingly.

SHSPU should be completed in 1-3 sets. Scale accordingly.

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