ARFC 3.20.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Glute bridges

10 Hi/Low planks

10 Inchworms

10 Ring row

10 DB press

Strength

Deadlift

Every 2:30 for 10:00

Set 1 – 4 @70%

Set 2 – 4 @ 80%

Set 3 – 4 @ 90%

Set 4 – Max Reps @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

20/15 Cal AAB

50 Air squats

100′ SA DB OH Walking Lunge (50 ea. side) (50/35)

Target Rounds: 5+

Minimum Rounds: 3+
Notes:

* AAB should be a hard pace

* Air squats ideally unbroken

* Lunges should be done in 25’ segments, switching arms at 50’

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