ARFC 2.28.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

3:00 AAB Intervals

10 Glute Bridges

10 Scap Pulls

Opposite Arm leg KB Hold x 30 sec each

10 Upside down KB press ea. side

10 American Swings

Strength

Strict Press E2MOM (5 x 5)

10 min E2MOM

5 strict press @ 60%
This is still part of our de-load week. Take it easy even though it will feel light.

Metcon

Metcon (AMRAP – Reps)

21 min E3MOM

21 Situps

15/12 Cal Ski

9 Strict pull-ups
Every round is a sprint!

You want to keep your rounds ideally under 2 minutes. First round MUST be under 2 minutes, scale as necessary to achieve this.

Ideal breakdown is ~ 30- 40 seconds for sit-ups, ~ 40-50 seconds for the ski, and < 30 seconds for the pull-ups. You want at least your first set up pull-ups to be unbroken, so scale the movement accordingly, AND KEEP THEM STRICT!

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