ARFC 3.18.20

Announcements

Happy Birthday Chris!
Happy Birthday Jenn!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Ring rows

10 Scap pulls

10 Opposite arm/leg upside down KB press

10 Side plank w/ rotation

10 inchworm

10 jumping squats

Strength

Pull-ups

Every 2:30 for 10:00

Set 1 – 60%

Set 2-3 – 70%

Set 3 – Max Reps

Notes:

The percentages for the pull progressions are referring to your initial number for your max tester. I.e. if your max set starting this cycle was 10 reps, you will do 6 reps for set 1, 7 for sets 2-3, and max reps for set 4.

Metcon

Metcon (Time)

7 Rounds for time:

7 SHPSU

15 KB Swings 70/44

50′ Unilateral OH Carry ea. side

Target Time: 18:00

Time Cap: 22:00
Notes:

* All movements should be done in 1-2 sets at most.

* Focus on posture and engaging the core during the OH carry

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