Alamo Ranch Fit Club – Functional Fitness
Warm-up (No Measure)
2:00 Machine of your choice (AAB / Ski / Row)
Kick w/ Arm Reach
10x Dead Bugs
30 sec side plank ea. side
10 x hollow rock to superman
10x rocking squats
Metcon (3 Rounds for time)
Target Time each round: 9:00
Time Cap each round: 11:00
Rest 3:00 b/t each round!
All movements here should be unbroken. Prioritize scaling the movements over scaling the reps, but work with your coach. We want the volume.
The target time allows for ~5 minutes for the run and ~4 minutes for the remaining movements. Scale each accordingly.
If you can run, then RUN! If you can not, sub out with a 1250m row or a 2500m bike.