01/03/2019

3
Jan

01/03/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

4 Steady Rounds:

15 Russian KB Swings

10 Lunges

5 T2B/K2E/K2C

Mobility

2min/side Couch Stretch

WOD

Metcon (AMRAP – Reps)

AMRAP 12 mins:

2, 4, 6, 8, 10, 12, 14, 16, etc.

-Wall balls (20/14)

-Abmat Situps

Weightlifting

S2OH Complex (1 + 3 + 5)

Shoulder to Overhead Complex = 1 Should Press + 3 Push Press + 5 Push Jerks
Build up to a moderately heavy shoulder to overhead complex. Athletes should perform 6-8 sets total.