ARFC 3.17.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

7 Cal AAB

10 Inchworms

10 Cossack squats

10 Hi to low plank

10 Lunge w/ sampson stretch

Metcon

Metcon (Time)

For Time:

3 Rounds:

1000m run

40 Slam balls (20/12)

30 GHD

20 Cal AAB

Target Time: 30:00

Time Cap: 42:00
Notes:

* Run should be ~5:00.

* The slam balls should be done in at a steady pace

* The GHD should be unbroken. Ensure you are maintaining a neutral spine in the bottom, sub for roman chair sit up if necessary.

* 20 Cal AAB should be an aggressive pace and done in less than 1:30

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