ARFC 3.12.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

3:00 AAB Intervals

then:

3 rounds:

10 Inchworms

10 Burpees

10 Ring Rows

Metcon

Metcon (10 Rounds for time)

Every 3:30 for 35 minutes

Odd Rounds: (1,3,..)

15/12 Cal AAB

15/12 Cal Row

Even Rounds:(2,4,..)

15/12 Cal Row

15/12 Cal AAB

Target Time: 2:00

Time Cap: 3:00

* times are per couplet
Notes:

The first movement is the sprint, should be done in ~0:45 seconds, the second is a recovery pace, should be done in ~1:15

Share