ARFC 3.4.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2:00 Machine of your choice

3 Rounds:

10 Cossack Squats

10 Mount Climbers

10 Inch Worm w/ 3 push-ups

10 Shoulder Taps

5 Pullups

2:00 AAB Intervals
We want to get the hips opened up, shoulders ready and heart rate up for this warm up.

Metcon

Metcon (4 Rounds for time)

2 Sets

15-12-9

Ski Cals (15-12-9/12-9-6)

Burpee

Rest 5:00

15-12-9

Cal AAB (15-12-9/12-9-6)

Burpee

Rest 5:00

Target Time: 4:00

Time Cap: 5:00
The Ski and AAB should be an aggressive pace, think SPRINT!

Maintain a steady pace on the burpees, but feel free to push the pace a little bit as long as you don’t redline.

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