ARFC 3.10.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

500 m Row

3 Rounds:

10 Suitcase DL

10 Pushup to downward dog

10 Deadbugs

10 Ring Rows

Strength

Deadlift (Every 2:30 for 10 min)

Set 1 – 5 @ 65%

Set 2 – 5 @ 75%

Set 3 – 5 @ 85%

Set 4 – Max reps @85%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

20/15 Cal Row

15 Bench 115/75

10 Strict Pullups

25 Pushups

10 T2B

Target Rounds: 4+

Minimum Rounds: 3+
Notes:

* The goal is to average 4-5 minutes per round

* The row is a moderate/hard effort.

* Bench/pushups should be done in 1-2 sets

* Strict pullups should be done in 1-2 sets.

* T2B should be unbroken

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