Let’s Dance!
Alamo Ranch Fit Club – Functional Fitness
Warm-up
Skill
10-15 Minutes
Rope Climb practice
J Hook/F-Hook
Scales: From the box, hook and stand
Lying on ground to stand with straight body
STRENGTH/SKILL
10 EMOM
1 Power Clean + 1 Front Squat (135/95)
Metcon
Metcon (AMRAP – Reps)
As many reps as possible in 5:00
25 DU
3 pull-ups
25 DU
6 pull-ups
25 DU
9 pull-ups
*continue in this fashion until clock hits 5:00
-5min REST-
As many reps as possible in 5:00
3 cal bike
3 HSPU
6 cal bike
6 HSPU
9 cal bike
9 hspu
*continue…