ARFC 3.16.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Jumping jacks

2 Wall walks

10 Banded squats

20′ Lateral band walk

10 Alternating scorpions

10 Side plank rotations ea. side

Strength

Front Squat

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 (4 Rounds for time)

20 min clock:

@0:00

15 Pullups

100 DU

50′ HS Walk

@5:00

50′ HS Walk

100 DU

15 Pullups

@10:00

15 pullups

100 DU

50′ HS Walk

@15:00

50′ HS Walk

100 DU

15 Pullups

Target Time: 3:30

Time Cap: 4:30
Notes:

Pullups are done in sets of 7+ and < 1:00
DU are done in 1-2 sets and ~ 1:15

HS Walk is done in 25’ segments. If you do not have HS Walks scale to a wall walk or box pike with shoulder taps for ~1 min of work.

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