Happy Birthday Clayton!
Happy Birthday Erica!
Happy 1 year as an ARFC athlete Cheryl!
Alamo Ranch Fit Club – Functional Fitness
Warm-up (No Measure)
6 min clock:
20 Jumping Jacks
5 inchworm w/ pushup
10 Cossack squats
10 Shoulder taps
10 Goblet squats
10 DB Push Press
Thrusters, 95# / 65#
Target Time: 4:00
Time Cap: 8:00
* This is our benchmark for this cycle. Prioritize technique and choosing movements that allow you to be near the target time.
* All movements should be done in no more than 2 sets. If you break more than once we did not scale something correctly.
80 Weighted Abmat Situps (35/20)
Time Cap: 10:00
* When holding the weight, we want to keep the arms fully extended and the weight overhead.
* Every time you break perform 5 burpees. A break is any time you stop moving, so no resting on the ground.